Increase weight ea set
Video courtesy of Catalyst Athletics. Our final time hitting Clean Pulls before re-testing our 5X5 this cycle. The goal is 5 heavy singles. Am I looking for a 1-Rep Max? Not necessarily. Goal is to go heavy and keep good form. Again, we’re using this to help strengthen our first pull in our cleans. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
50 Alt Dumbbell Snatches (50/35)
30-Sec Hollow Hold
20 Handstand Push-ups
Video courtesy of CrossFit HQ. Demo of Hollow hold and some scaled positions as well. For the Hollow Hold, just make sure you start somewhere you can see the clock. If you break before 30 seconds, the count stops. Once you get back in the hollow hold, then begin counting the remaining time.
DB weight -> 35/25 -> as needed
Hollow hold – See video on Hollow Hold demo
HSPUs -> Pike Push Up off box -> Hand Rel Push Ups
Video courtesy of NorCal CrossFit. Demo on Pike Push Ups
Thread the Needle – 1 Min per side
Video courtesy of Evolve Fitness and Health. hold the bottom position for a minute.
Iron cross hold – 1 Min per side
Video courtesy of Full For Life. Again, hold the bottom position for a minute per side.