S/S/S:
Front Squat
5X5
Increase weight ea set
Videos courtesy of CrossFit HQ. For our Squat movement this cycle, we will focus on Front Squat. Focus on high elbows throughout the movement. Again, with the 5X5 week, goal is an increase each set with the last set being very challenging.
WOD:
21-15-9
Double DB Front Rack Lunges (per leg) 50/35
HSPUs
Quick demo on the Front Rack Lunges. Do the required number of reps PER leg; meaning first round is 21 with right, 21 with left (42 steps total), then second round, 15 with right, 15 with left (30 steps total), then final round 9 with left, 9 with right (18 steps total). Don;t foret, just have the back knee kiss the ground. Slamming the knee down does you no good….and hurts…
Scaling Options:
DB weight -> as needed
HSPUs -> pike push ups
Video courtesy of Norcal CrossFit. Quick demo of Pike Push Ups.
