hotchoc2More from the Hot Chocolate 5K: Sean, Gabs, Aaron, Jahnna, Liz, and Brian.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Competitors and CrossFitters familiar with all the elements of the Shankle complex: warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

Novices and CrossFitters not familiar with all elements of Shankle complex: review clean deadlift, hang clean pulls, power clean, front squat, push press and push jerk.

2. Competitors and CrossFitters : the Shankle complex. 1 clean deadlift, 3 clean pulls from high hang, 1 hang clean, 2 split jerks. Six efforts, going up in weight each set. CrossFitters, if your squat clean is ugly, power clean then front squat. If you don't know the split jerk, push jerk. (25 min)

Novices: the Shawshank complex. Deadlift + 2 hang muscle cleans + front squat + push press + push jerk (or push press, as directed by instructor).

3. "Gracie Mansion" AMRAP 2 double-unders (if you get to 75, move on to...) AMRAP 2 power clean and push jerk (if you get to 15, move on to...) AMRAP 1:30 double-unders (if you get to 50, move on to...) AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...) AMRAP 1 double-unders (if you get to 25, move on to...) AMRAP 1 power clean and push jerk (if you get to 5, stop.)

Competitors: 155/108lbs CrossFitters: 135/95lbs or 60% of your 1RM c&j

Your goal is 150 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.

Novices: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.

Have fun!