10 Kickers per leg
10 Cossack Squats
10 Spider-Man Lunge
10 PVC Pass Thrus
10 PVC Around the World
DB warmup: Grab a light pair of DBs and perform 5 reps of: Deadlifts (feet under hips, DBs outside feet), Deadlifts (Feet out wider, DBs inside feet), DB Russian swing, DB Push Press, Push ups on top of DBs, Devils Press (some quick reminders on Devil’s Press, video courtesy of CrossFit Federal Hill)
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time with Push Press this cycle. Reps go down to 3 per set this time, so aim for heavier weight per set than what you used in the 3X5 week. As always, 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! 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!
Devil’s Press (50/35)
Try to hit big chunks of the Devil’s Press before you need a break. Maybe do 7-7-7 in the set of 21, then 5-5-5 in the set of 15, then 5-4 on the set of 9. Treat the run as your recovery.
DB weight -> 35/25 -> as needed
Run -> 500M Row -> 2 Min cardio
Barbell Shoulder Stretch – 2 Min
Video courtesy of Mobility WOD.
Roll out Lats – 1 Min per side