6 min EMOM
-high hang clean
-hang clean + 2 push jerks
All cleans are squat
Increase weight each round. Start light.
Then 3R:
-10 warm up box jumps
-30s jumprope
Increase box jump height each round.
NO rebounding during the warm up. You can warm up the rebound after, if you will be using it in the WOD.
WOD: 27-21-15-9 rep rounds for time
-Box jumps (24″”/20″”)
-Hang power cleans (95/65 lbs.)
-Double-unders
-Shoulder to overhead (95/65 lbs.)
– hollow rocks”
Time to start thinking about strength cycles. We’ll try a simple 5 and 20 rep volume program that spans the spectrum from strength development to rehab. We’ll alternate between front and back squat for about 12 weeks. If you miss one or more weeks, don’t worry. This will be a safe cycle to jump in on at any point in your development.
WOD :Back squat
-work up to a 5 rep max tempo squat (3s down 3s in the bottom)
-work up to 5 rep max pause squat (3 s in the bottom)
-work up to 5 rep max squat (blast out of the bottom)
-20 reps (one set) at 60-65% of 5 rep max.”
WOD = 20:00 AMRAP
-2 rounds of “mary”
-200m run
1 round of mary is:
-5 handstand push-ups
-10 alternating pistols
-15 pull-ups
Scale HSPUs here using 1 wall walk as 3 HSPUs. Each wall walk must start and end moving through the plank push up in hollow body position to count. Go as close to nose-to-wall as possible, and stay hollow
https://www.crossfit.com/essentials/the-wall-walk
Otherwise use box
IF you will like to build the requisite strength for free standing HSPU consider wall-facing HSPU with elbows tracking as if you were doing a good push up. Use a soft surface and see 6:26 at https://www.youtube.com/watch?v=3I_vcrmE0a0
Scale pistol using a counterweight, or a bench/box or a combination of counterweight with a bench/box. Adjust the height of the bench/box according to your capacity to maintain your stability. If you have the mobility and strength to perform a few pistols, but struggle with the high reps, Then use one 10-second single leg squat negative (descent) as a scale for 5 pistols [GB SLS/SE3]. If you have trouble with stability in the 10-second negative, substitute 1 single leg deck squats (GB SLS/SE4) for 2 pistols. Alternate sides. “
WOD = 5 Rounds/attempts at each of the following:
-Broad jump 50 ft. in as few jumps as possible
-3 pull-ups as slow as possible
-Max set of strict freestanding handstand push-ups. https://www.crossfit.com/essentials/the-freestanding-handstand-push-up
Rest as needed between attempts.
For HSPUs try to move by extending elbows, not shoulders.
Scale Free standing HSPU as follows from most difficult to easiest:
-Free standing descent (take 4-5 seconds)
-Strict wall facing HSPU
-Strict wall facing HSPU descent
-Strict box pike HSPU
-Slow (5 second) descent using the box
-3 position static hold using box (top, middle, and near bottom). You can rest between the holds if you cannot control your descent
– Pike push ups
-Push ups”
Scale Broad jumps according to ability. The goal is for quality jumps. Clients that need to can rest in place between jumps during the 50ft
For clients that have difficulty with broad jumps or landing. Aim for 6 jumps to a max height. Preferably aim for a target overhead.
WOD : For Time
-20 Thrusters
-400m Run
-15 Thrusters
-400m Run
-10 Thrusters
-400m Run
-5 Thrusters
-400m Run