Warmup:
Inchworm 30’
Bear crawl 30’
10 Scorpions
10 Hollow Rocks
Spider-Man Lunge 30’
10 Alt V-Ups
10 PVC pass thrus
10 PVC OHS
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
On a running clock…
0:00 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 3 sets @85%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RMs. Use the allotted time per set to make sure your body is ready for every lift. Don’t rush through a set.
WOD:
For Time:
21 Ring Dips
42 Ab-Mat Sit Ups
15 Ring Dips
30 Ab-Mat Sit Ups
9 Ring Dips
18 Ab-Mat Sit Ups
Time Cap: 10 Min
Video courtesy of CrossFit HQ.
While the goal is to finish this WOD pretty fast, don’t go for broke on the ring dips if you haven’t done these a ton. Otherwise, you run the risk of hitting the fatigue point to where it will take the arms a lot of time to recovery. Rather, break up the reps into manageable chunks from the get-go. Always stop 2 or 3 shy of hitting total failure.
Scaling Options:
Ring Dips -> Stationary Dips -> Dips off box or Bench
Ab-Mat Sit Ups -> Feet Anchored Sit Ups
ELITE: wear a vest
Joint Strike CrossFit 