Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

High knees 30’

Butt kickers 30’

Walking kicks 30’

Side lunge 30’

Leg cradle 30’

Inchworm 30’

Thread the needle – 30 sec per side

S/S/S:

Strict Press

5,3,2,1,1

Increase weight ea set

Video courtesy of CrossFit HQ.  Our fourth time hitting Strict Press 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.  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).

WOD:

4 Rounds of:

3 Min to complete

 – 200M Run

 – Max Reps Double Unders

1 Min Rest

Today will be a great time to get your Double Unders on point!  And yes, the below scaling option reads correct.  No scale for the Double unders.  If you have never hit a double under, today you will try, and try, and try.  This is the best time to get this skill down!  Also, during the minute break, stretch out the calves.

 

Scaling Options:

Run -> 250M Row -> 1 Min cardio

DUs -> No scale

 

Cool Down:

Calf stretch on rig or wall – 2 X 1 Min per side

 

Child’s Pose – 2 Min