Warmup:

Jog 30’ and back X3

Spider-man Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

Walking Kicks 30’

Side Lunge 30’

3 Wall Walks

Front Rack mobility 1 min per side

Video courtesy of Power Monkey Fitness

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second attack on 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 3X5 week is to go heavier than the 5X5 week with still having the last rep of every set should be a struggle.

WOD:

30-20-10:

Wall Ball Sit Ups (20/14)

Handstand Push Ups

Toe2Bar

Video courtesy of CrossFit Endurance.  Demo for Wall Ball Sit Ups.  Unless these three moves are in your wheelhouse, highly recommend you DON’T try to go unbroken in the set of 30 or set of 20.  Hit manageable chunks and keep the rest to a minimum.  Why manageable chunks?  You’ll recover faster from a chunk you know you can hit rather than hitting failure.  Hitting failure means you went beyond your limit and the body will take longer to be ready to go again

 

Scaling Options:

Med ball weight -> 14/10 -> as needed

 

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

 

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

 

Cool Down:

Cobra Pose – 2 Min

 

Kneeling Lat Stretch – 1 Min per side