20190723

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Last time time hitting the Floor Press this cycle before we re-test our 5X5.  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 high reps in the sets, looking for muscular endurance today.  But, still make sure you climb in weight every set!.

WOD:

18 Min AMRAP*:

10 Devil’s Press (50/35)

400M Run

15 Russian KB Swing (70/53)

*1 Min rest after every round

Video courtesy of CrossFit Federal Hill.  So, the Devil’s Press is most likely going to be a new movement to most of you.  It combines a DB burpee with a fast, double DB Ground to OH in one movement.  Most folks treat the G2OH as either a KB Swing-like, or a double DB snatch.

 

Scaling Options:

DB weight -> 35/20 -> as needed

Run -> 500M row

KB weight -> 53/35 -> 35/26 -> as needed

 

Cool Down:

Iron Cross x 10 (slow)

 

Hold Scorpion stretch –30 sec per side x2

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