Warm Up
Spend 6 mins on foam roller
-2 min IT band
-2 min adductors
-2 min glute/ piriformis
10 roll to v sits
10 Fire Hydrants (each leg)
20 Mtn climbers
10 groiners
30 sec samson stretch (each leg)
WOD:
“The Crush Games Qualifier #1”
10 min time cap
Perform the sequence in order
8 cleans (f 85/ m 135)
15 wb (f 14/ m 20)
8 cleans (f 95/ m 155)
15 wb
8 cleans (f 115/ m 185)
15 wb
8 cleans (f 125/ m 205)
15 wb
8 cleans (f 135/m 225)
15 wb
8 cleans (f 145/ m 245)
15 wb
8 cleans (f 155/m 265)
15 wb
8 cleans (f 165/ m 275)
15 wb
** if time remains after the 165/275 round, continue rounds at final weight.
After Party:
8 sets of:
Seated box jumps x 1.1.1
(aim for a very high box, reset after each one. Do not rush through these, focus is being as explosive as possible. If you go through super fast, the height wasn’t appropriate for your skill level)