S/S/S:
Overhead Squat
5X5
Increase weight per set
This begins out next 6 week meso cycle of movements. Overhead Squats: Keep shoulders fully active and locked out(along with elbows) through movement.. Jumps should be based on feel. Even if it is only a 2.5 pound jump, progress per set.
Video courtesy of CrossFit HQ.
WOD:
400m Sprint
Rest 3 minutes
5 Min AMRAP – Double Unders
Rest 3 minutes
400m Sprint
Two scores – (1) Total DUs, (2) Total time minus 11 min
Scaling Options:
If you can’t run, 500M row per run.
DU: None – Goal is five minutes of work on the Double Under skill. If you haven’t perfected it yet, now is practice time.
X-tra:
10,9,8,7,6,5,4,3,2,1
Walking OH lunge (95/65) per leg*
Cal Row
*on the walking lunge, one step on right leg and one on left = 1 rep
Joint Strike CrossFit 