Mobility
Warm-up
3 X 10 Seconds Hollow Body Hold
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Air Squats
10 meters of Duck Walking
10 Arm Circles Backwards
10 Arm Circles Forward
Skills / Strength
9 Sets (0:30 Rest)
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
This is another dynamic effort day for which our main goal is to work on our explosive power. Perform 9 sets of 3 clapping push-ups resting only 30 seconds between each set. 27 push-ups in 5ish minutes SHOULD be somewhat easy, so scale to be sure it is easy. We want to focus on 100% effort on each push-up. That means we want you to explode up as high as you can to train your muscles not to slow down as the rep ends.
WOD
*CrossFit Benchmark – “Elizabeth”
21-15-9
Squat Cleans (Men: 135lb / Women: 85lb / Beginner: 35lb)
Fitness Level Substitution: Power Cleans or Sumo-deadlift High-pulls.
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
“Elizabeth” is another CrossFit.com benchmark WOD. It consists of three rounds as fast as you can. The first round has 21 squat cleans and then 21 ring dips, with the second round having 15 reps of each movement and the third round having 9 reps of each movement. Complete the three rounds as fast as you can and post your time to comments.
Squat Clean
Ring Dip
Cool-down
3 Sets (1:00 Rest)
5 Hang Squat Cleans (Just the bar)
Fitness Level Substitution: Hang Power Cleans
Inevitably, your clean form may have slipped a little. Spend a few minutes after you have recovered going through the motions of perfect hang squat cleans for muscle memory. Focus on not pulling the bar as high as you can, but being fast back under the bar once it is weightless.
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