Warmup:

Grab 2 light KBs

Jog 30’ and back x3

Duck Walk 30’

Inchworm 30’

Twisting Lunge 30’

10 double KD deadlifts

8 double KB Russian swings

6 double KB Front Squats

4 double KB thrusters

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our Squat this cycle will be the Front Squat.  The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean.  The goal of the 5X5 week is the last rep of every set should be a struggle.

WOD:

21-15-9:

Double KB Russian Swings (53/35)

Double KB Thrusters (53/35)

*100′ KB Farmers walk after every set of KB Thrusters

 

Time Cap: 12 Min

Video courtesy of ShapeFit.  With the Double KB Thrusters, have the KB sit right between the bicep and elbow area on each side.  Just like with barbell thrusters, the more you use your leg power coming out of the squat to move the weight upwards the easier it will be on the arms and shoulders.

Video courtesy of Rogue Fitness.  For Double KB Russian Swings, remember, you only have to bring the KBs even with the shoulders at the top.

 

 

Scaling Options:

KB weight -> 35/25 -> as needed

 

Cool Down:

Couch Stretch – 1 Min per side

 

Barbell forearm rollout – 1 Min, per arm