Warmup:
30’ bear crawl
10 Sit ups
30’ bear crawl
10 Cobra to Downward Dog
10 Thread the needle
10 Scorpion
10 huggers
10 Over and Backs
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Press, Push Press, Push Jerk. Move bar to Bench and do 2X5 empty bar Bench Press
S/S/S:
Bench Press
5X3
Increase weight ea set
Between sets – 10 Banded Pullovers
Video courtesy of Ascension Strength. Demo of the banded pullovers. Third time hitting Bench press this cycle!!! Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in.. This week, we drop to 3 reps per set, so aim for heavier weight per set than what you used for 3X5 week.
WOD:
AMRAP 18:
3 Push Ups
3 Shoulder to OH (115/80)
3 Ab Mat Sit Ups
6 Push Ups
6 Shoulder to OH (115/80)
6 Ab Mat Sit Ups
…etc
add 3 reps each round
With ascending ladder AMRAPS, the first few sets will make you feel confident you can keep a sprint pace. Best to stay at a steady pace the whole time so you don’t run out of gas. For the Shoulder to OH, you can use strict press, push press, push jerk, or split jerk. Whatever you want, just get through them as quickly as possible
Scaling Options:
Push Ups -> off bench
Bar weight -> 95/65 -> 75/55 -> as needed
Sit ups -> feet anchored
Joint Strike CrossFit 