Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
15 Rounds
-3 Barbell Hang Power Clean
-5 Barbell Front Squat
-7 Box Jump Over
*For this version you could also use a Sandbag in place of the barbell!
Suggestions
Men: 95-115# Barbell | 20-24″ Box Women: 65-75# | 16-20″ Box
Goal: 12-18 Minutes
Coaches Notes
Small rep scheme today, but a lot of rounds! You’ll want your transitions to be on point for this one and a great goal will be doing a round in :45-1:15.
For this one, it should go without saying you’ll want to do all your hang power cleans and transition directly into your squats without putting your weight down. We want this weight to feel moderate for you. It shouldn’t be so light that you’re blowing through it quickly, but it’s also not so heavy that you’re having to rest or hesitate before starting a new round. Because the rep scheme is lower, it might be a good day to challenge yourself with a bit more weight. Keep in mind if you decide to do that, you should still be able to meet the goal for the workout.
Box jump overs should be smooth while giving you a bit of rest from weighted movements. To speed this movement up you’ll stay low on the box and change direction while on the box. To slow this movement down you’ll jump onto the box, stand fully, and either change direction on the box or step off the box and then change direction. There is no right or wrong way to do these, it’s more or less what speed you can handle and what you feel is most sustainable for you. This accumulates to be a lot of box jump overs, so work at a pace you can sustain!