S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of  CrossFit HQ.  For our pressing movement this cycle, back to basic with Strict Press.  Things to remember-

Set up: Hip width stance, Hands just outside shoulders, elbows down and in front of bar, Full grip on bar.

Movement: As you press up, bar stays over middle of the foot (move head out of the way until bar is passed, then push head through arms).

Finish: Active Shoulders at the top.  Throughout the movement: Torso and legs stay static.

 

WOD:

“Tabata Something Else”

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

 

8 Rounds of 20 sec work, 10 sec rest of

Push Ups

followed by…

 

8 Rounds of 20 sec work, 10 sec rest of

Ab Mat Sit Ups

followed by…

 

8 Rounds of 20 sec work, 10 sec rest of

Air Squats

 

No rest between movements

Score = total reps

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

 

Push Ups -> Off Bench

 

Ab at -> Feet Anchored

 

Air Squats -> To depth

 

Cool Down:

Tabata Roll Out Whole body. 

Spend 20 seconds per body part, take 10 second to move from one to another.  Do Entire Body