Warmup:
10 Box Step ups
10 Spider-man lunges
10 Bow2 Bends
8 Box Jumps
10 Push Ups
10 V-Ups
Pigeon pose on box – 30 sec per side
10 PVC Pass throughs
S/S/S:
Overhead Squat
5,3,2,1,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Our fourth time hitting Overhead Squat this cycle. This week, the reps drop per set, with the last two sets being 1 rep each. The goal is to heavier than you have through the whole cycle. If you hit a new 1RM, awesome! If not, aim to go as heavy as you safely can. At this point, you should be more confident in keeping a stable OH position. Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.
WOD:
For Time:
30 Box Jumps (24″/20″)
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
Directly into…
30 Handstand Push Ups
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
Time cap: 17 Min
Think of today as back-to-back WODs that both have buy-ins followed by 3 and 2 rounds of work, respectively. So, you’ll knock out 30 Box Jumps, then go into 3 rounds of 5 strict pull ups, 10 push-ups, 15 air squats, and 20 sit ups. Once you complete that, immediately go into 30 Handstand Push-ups, followed by 2 rounds of the 5-10-15-20 sets from the first piece. Can you make the 17 Min time cap? I think you can!
Scaling Options:
Box height -> 20/16
Strict Pull Ups -> Buddha Pull Ups -> Ring Rows -> Table Row
Push-ups -> Off bench
HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups
Cool Down:
Overhead Stretch on wall – 2 Min
Video courtesy of Strength and Sport Physical Therapy
Joint Strike CrossFit 