Bear crawl 30’ and back

Spider-man Lunge 30’

Inchworm 30’

5 Cobra to Hip Snap* (see video below)

10 V-ups

10 Push Ups

3 Wall Walks

Thread the needle – 30 sec per side

*Video courtesy of Invictus Fitness.  For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster…hmmm….I wonder what could be in today’s WOD?….


Strict Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Our third time hitting Strict Press this cycle.  This week, the reps go down per set, but we’re back up to 5 sets.  The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks.   Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending).  And make sure you finish with your head through the “window” (formed by your arms) .


3 Rounds For Time:

20 Handstand Push Ups

30 Burpees

40 Ab mat Sit Ups

120′ Bear Crawl

If your shoulders don’t feel absolutely done by the end of today, you went too light on your presses.  This should smoke them, but in a good way.


Scaling Options:

HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up

Sit Ups -> feet anchored

Video courtesy of NorCal Fitness and Global Bodyweight Training, respectively.  Demos of both the Pike Push Up from the Box, and from the ground.


Cool Down:

Thread the Needle hold – 1 Min per side


Cobra Stretch – 1 Min per side

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