S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting our Front Squat work this cycle.  Focus on keeping those elbow high, especially at the bottom of each rep.  Lead with the elbows.

WOD:

25-15-10-5:

Box Jump (24/20)

Cal on Assault Bike

Push Jerk (135/95)

Scaling Options:

Box height -> as needed

Assault Bike -> Rower + 5 Cals per round

Bar weight -> as needed.  Ideal weight = one you could do for an unbroken set of 20 if you were fresh

Cool Down:

Couch Stretch – 4 min per side

Banded bully stretch – 2 min per side

WOD:

Ascending Ladder

30 Min AMRAP:

2 Cal Row

2 Ab Mat Sit Ups

2 Pull Ups

4 Cal Row

4 Ab Mat Sit Ups

4 Pull Ups

etc…

*Increase by 2 every time you come back to a movement

With the ascending ladder, every time you come back to a movement, you increase the reps (or cals) by two.  Remember, this is a 30 Min AMRAP, so don’t sprint from the start.  Pace it so you never have to take long breaks and can keep moving all 30 min.

Scaling Options:

Ab mat Situ Ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded Lat Stretch – 2 min per side

Calf stretch on rig – 1 min per side

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting this movement in this cycle.  Lower reps per round = more weight to push!

WOD:

CrossFit Open Throwback

12.1:

7 Min  AMRAP

Burpee to 6″ reach

Video courtesy of The CrossFit Games.  Throwback to the first WOD of the 2012 CrossFit Worldwide Open.  Things have come a long way since then, but this one still kills.

Cool Down:

Doorway Stretch – 2 min per side

Roll out glutes