Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Floor Press this cycle.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the sets going down this week, aim to go heavier per set compared to the 5X5 week.



5 Lateral Barbell Burpees

10 Clusters (115/80)

15 Ab Mat Sit Ups


Video courtesy of East Dall As CrossFit.  Cluster = Squat Clean Thruster



Scaling Options:

Lateral Barbell Burpees -> burpee with step over bar

Bar weight -> 95/65 -> as needed. If unable to perform a Squat Clean, perform a Power Clean and then a Thruster.

Ab mat Sit Ups -> feet anchored


Cool Down:

Doorway Stretch – 2 min per side


Couch Stretch – 2 min per side

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