Warmup:
400M jog or 500M row
10 Pushup2Downward Dog
10 Spider-man Lunge to Samson Stretch
10 V-Ups
5 High-Knee jumps
10 Bent over huggers
10 Over & Backs
5 Wall Walks
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press. Put down bar, shake out arms. Pick bar back up in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin
S/S/S:
Push Press
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our pushing movement for this cycle will be the Push Press. With Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press. With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast! Just don’t re-bend the knees as you begin to push up. Don’t want to turn these into Push Jerks. Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees. This should keep them good and straight as your press HARD!
WOD:
AMRAP 14:
2 Power Snatch (95/65)
2 Handstand Push Ups
30 Ab-mat Sit Ups
4 Power Snatch
4 Handstand Push Ups
30 Ab-mat Sit Ups
etc…
*Add 2 reps per round per movement*
Video courtesy of CrossFit HQ. Some good HSPU pointers. Nice ascending ladder with Power Snatches and Handstand Push ups with a constant number on Ab Mat Sit Ups. The shared constant in these movements – TIGHT CORE! Keep that core engaged in the Snatch to make it more efficient. Keep it tight in the HSPUs to keep your body stable while upside down. And keep a tight core to jam through those sit ups!
Scaling Options:
Bar weight -> 75/55 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Ab Mat Sit Ups -> Feet anchored
Joint Strike CrossFit 