Warmup:

Grab light plate

2Rounds:

10 Plate Ground2OH

10 Plate OH Walking Lunge

10 Steps with plate locked out OH

Then…

10 Huggers

10 Over & Backs

2X 5 empty bar press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second time hitting Strict Press.  Again, set the feet shoulder distance, knees locked out, ribs tucked in, and elbows down and in front of the bar prior to pressing.  Prior to the start of the press, squeeze your butt.  This will help keep the legs locked out.  Any bounce in the knees makes this a Push Press, which is not the goal this cycle.   This week, the sets are fewer than the 5X5 week, so look to go heavier!

WOD:

For Time*:

21-18-15-12-9:

Dumbbell Strict Press (35/25)

*After Each Round:

100M OH Plate Carry (25/15)

Video courtesy of NorCal Strength & Conditioning.  For the Oh plate walk, stand with feet hip width apart, Drive Plate overhead locking out elbows achieving Full Flexion of the Shoulders, Keep Midline Tight by squeezing abs and glutes, Walk Forward with Plate Overhead.  Don’t let the lighter DBs fool you.  This one WILL tax your shoulders.  Maintain that good locked out position in the OH plate carry!

 

Scaling Options:

DB weight -> 25/20 -> as needed

Plate weight -> 15/10 -> as needed

 

Cool Down:

Thread the needle Hold – 2 X 1 min per side

 

Childs Pose – 2 Min