Warm Up:

2X

-250M Row

-5 vertical jumps

-5 iron cross per leg

-5 scorpion per leg

then…

10 Twisting push ups

10 kip swings

3 wall walks

 

S/S/S:

Deadlift

10,9,8,7,6

 

Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light

 

WOD:

8 Rounds of 20 sec work, 10 sec rest of

Box Jumps (24/20)

followed by…

8 Rounds of 20 sec work, 10 sec rest of

HSPU

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Plyo Push ups(45/25 plates)

 

No rest between movements

Score = total reps

Video courtesy of Paradiso CrossFit

 

Scaling Options:

BJ -> 20/16

 

HSPU -> Wall Walks -> Pike Push Ups

 

Pull Ups -> Body Row       ->Supine Ring Rows

 

Plyo Push Up -> chest to deck push up

 

Cool Down:

Pigeon pose – 2 min per side

 

Reverse Hyperextensions – 3X12