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 



Push Press


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!




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



*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


Cool Down:

Cobra Pose – 2X1 Min hold


Thread the Needle hold – 1 Min per side

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