Warm Up starts at 5 after, be on time, want to get at much work on the clean complex as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position clean high pulls
2-4 minutes 10 hang position power cleans
4-6 Minutes 10 Push jerks
6-8 Minutes 5 hang position power clean and jerk
On a running clock, 12 minutes to build to a heavy set of this complex
3 Hang position high pulls
2 hang position power cleans
1 jerk
*Meet quickly at the board to go over scaling options and progressions for the pistol and the pull up
WOD
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Scroll for scaling options.
Related:
• CrossFit WOD 180127 Tips With Rory McKernan
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol
Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters