Thursday’s WOD


Skill:


Burgener warm up for Clean + Complex Review 


Strength:


EMOM x9:

3x High Hang Squat Cleans (Barski Clean) 

**Beginning at 20-30%, athletes will gradually build in load toward a moderately challenging Clean complex w/ a technique focus. The hang squat cleans will be performed from the high hang or just above mid-thigh with shoulders slightly in front of the bar. Scaled athletes still developing technique should work at light to moderate loads throughout. 


WOD:


For Time:

400m Run or 1/.8 Km Bike

15 Hang Squat Cleans @50-60% / 6-8 UB Reps (135/95)


400m Run or 1/.8 Km Bike

12 Hang Squat Cleans


400m Run or 1/.8 Km Bike

9 Hang Squat Cleans 


*Athletes performing at CFHB must bike at least 1 round


@Home / Scaled option


For Time:

400m Run or 1/.8 Km Bike

16 1-Arm KB/DB Clean + Goblet Squat (50-53/30-35)


400m Run or 1/.8 Km Bike

12 1-Arm KB/DB Clean + Goblet Squat


400m Run or 1/.8 Km Bike

10 1-Arm KB/DB Clean + Goblet Squat


NOTES: Score Time and record bar weight.


Accessory Work:


Mobility / Pre-hab (Levi)

3 rounds

90/90 hip stretch: accumulate 60 seconds each side

Couch stretch: accumulate 60 seconds each leg


On a 12 min Clock:

100m Farmer’s Carry (53’s/35’s)

25 FT HS Walk / Box HS Walk / Bear Crawl

https://youtu.be/g6iTL1Sa89w



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com