Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

10 Kickers per leg

10 Bow2Bends

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in clean grip, perform 5 Reps of: Good mornings, elbow rotations, BTN strict press, strict press from in front, front squat, push press, thrusters

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 17Jul2020

Video courtesy of CrossFit HQ.  Our next re-test will be 5X5 on Strict Press.  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:

For Time*:

600 Double Unders

*EMOM – 5 Thrusters (95/65)

Start WOD w/5 Thrusters

So, this one will either go super quick, or it will get very difficult very fast.  Go into it knowing you will have at least a few sets of thrusters to do before it is all said and done, so don’t try to get all 600 dubs done in the first minute or so.  Keep a steady pace that will allow you to get right on the bar at the top of every minute to knock out those five thrusters.  Nothing is worse than being too winded t pick up the bar right at the start of the minute.

 

Scaling Options:

DUs -> 1200 Single Unders

Bar weight -> 75/55 -> as needed

 

Cool Down:

Overhead Wall Stretch – 2 Min

Video courtesy of SSPT

 

Calf Stretch – 2X1 Min per side