Warmup:

10 Banded Good mornings

1:00 Bike

10 Iron Cross

10 Glute Bridges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Squat2Stand

10 Kickers per side

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – ** With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

%s Based on 18Mar 1RM

Video courtesy of Collin Meeves.

Third run of our Clean Complex. Both the %s and the reps increase this week, so the time per set goes up as well.

WOD:

50-40-30-20-10:

Echo Bike (cals)

Double Unders

Female Cals – 40/32/24/16/8

Video courtesy of CrossFit HQ.

Yes, we know the beginning rounds of bike are not small.  Yes, it will take you a few minutes to get through each.  Just come to terms with that before you start.  All that said, don’t come out of the gates on fire on the bike.  Rather keep a steady pace in the rounds of 50, 40, and 30.  Aim to pick up the pace in the last two rounds.

Scaling Options:

Dubs -> 30-25-20-15-5 -> 2X Single Unders (ELITE: 100/80/60/40/20)

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Spider-Man Lunge hold – 1 Min per side