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.

Cool Down:

Couch stretch – 2 min per side

Kneeling wrist stretch – 1 min