CrossFit - Wed, 8 Apr

Warm-up

1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-insteps
:30 shoo-the-turtles
10 squat-to-stands

1 set:
5-8 hang muscle cleans
10 box step-ups
5-8 tall power cleans
10 box jumps
5 hang power cleans
10 box jumps
– Use an empty barbell.

Classic MotorOil (Time)

For time with a partner:

21 hang power cleans (95/135 lb)
15/21-calorie row
15 hang power cleans (105/155 lb)
10/15-calorie row
9 hang power cleans (120/175 lb)
7/9-calorie row
– Partner one completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps (20/24 in)
15/21-calorie row
15 box jumps (20/24 in)
10/15-calorie row
9 box jumps (20/24 in)
7/9-calorie row
– Partner one completes all of the work; then, partner 2 completes all of the work.

Stimulus & Goals

• First couplet in under 9:00; advanced athletes closer to 5:30.
• Second couplet in under 7:00; advanced athletes closer to 4:30.
• Pace first couplet with heavier loading; sprint the second couplet with light loading.
• The hang power clean load is intended to be Moderate, but challenging, hang power clean loading, in 1-3 sets per round.
• Continuous movement through the box jumps; minimal breaks.
• Non-working partner can adjust weights while their partner is rowing.

Strategy

• Expect the first effort to be grippy. Break up the cleans as needed.
• Stay conscious of your grip while you are rowing. Don’t death-grip the handle.

STRENGTH

Shoulder press
5-5-5-5-5+

Notes

• Welcome to week one of the next 2026 Strength 2 lifting cycle, where we will focus on the shoulder press.
  
• Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.