Warmup:

5 Inchworm Push Ups

10 Hollow Rocks

10 Thread the Needle

10 Alt V-Ups

10 Over & Backs

10 Spider-Man Lunge

10 Back Roll to V-Sit

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

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 Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Third time hitting our Split Jerk complex this cycle. As mentioned before, every time you dip, don’t just drop into the dip.  Rather pull yourself down so you are fully in control moving up and down.

WOD:

For Time*:

100 Push Press (115/80)

*Every time you break (either putting the bar down or taking longer than 5 seconds between reps) – perform 10 Toe2Bars

Video courtesy of The Barbell Physio.

Well, if you have a VERY efficient and powerful Push Press, this WOD may be over rather quickly.  But, for the most of us, the chances of going unbroken on this one are pretty slim.  That said, don’t go full-go on the Push Press and have the shoulders so smoked you aren’t able to do any Toe2Bars.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 1 min