GROUP PREP
2 min cardio
2 Rounds:
20 Single Unders, High Single Unders, or Double unders
15 Russian Kettlebell Swings
10 Kettlebell Goblet Squats
5 Inchworms
Barbell Warmup + 5 Clean and Jerk
STRENGTH
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat and
4 Back Squats
• 63% 1RM Front Squat
STIMULUS
• We will grow in percentages in this format over the next 4 weeks
* The barbell comes from the rack
* Rack the bar and transition directly from the front squats to the back squats
* All 6 reps should be completed within the 90 second window
WOD
For Time (STRICT 15 Minute Cap- You will only have 15 minutes to complete this workout- your score will be your time or your reps completed at 15 min)
21 Clean and Jerks (Rx+ 155/105) (Rx 125/85) (Fitness 95/65)
100 Double Unders (Fitness High Singles)
21 Clean and Jerks
On the Minute: 5 Wallballs (Rx+ 30/20) (Rx 20/14) (Fitness 14/10)
STIMULUS
• Every minute on the minute, you’ll complete 5 wallballs (starting at the 1:00- you’ll have the first whole minute to get as much done as possible)
• With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
• Pick up wherever you left off following the 5 wallballs
Moderate weight for the clean and jerk in this workout, small sets or quick singles
Choosing a variation/rep scheme for DUs that you can complete within 2 minutes when fresh
Wallballs should be performed unbroken at the top of each minute
MOBILITY
Couch Stretch
Pike Stretch
Child’s Pose
CrossFit Reserve 