Warmup:

Walking Lunge 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

10 Hollow Rocks

5 Pause Squats

5 Bock Step Overs

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

S/S/S:

Front Squat

5 X 5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our Squat variation this cycle will be the Front Squat.  The stronger we get in the front squat, the more load we can hopefully handle in even heavier cleans.

WOD:

12 Min AMRAP:

10 V-Ups

10 Air Squats

5 Burpee Box Jump Overs (24/20)

10 V-Ups

10 Air Squats

10 Burpee Box Jump Overs

Ect…Add 5 Burpee Box Jump overs ea round

Video courtesy of Mayhem Athlete.

Today you get an ascending ladder of Burpee box jump overs with air squats and v-ups added in for good measure. Make your pace at the get-go deliberate.  Don’t try to sprint the shorter rounds.

Scaling Options:

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHDs)

Air Squats -> To Depth

Box height -> 20/16 -> as needed

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Cobra Pose – 2 Min