8 Box Step ups
10 Cherry Pickers
8 Box Jumps
10 Pushup2downward dog
30 sec pigeon pose on box (per side)
Barbel warmup: With an empty bar, perform 5 reps of: RDLs, Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls
Increase weight ea set
Video courtesy of Catalyst Athletics. Final time for Clean Pulls this cycle before re-testing our 5X5. So, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single. Doesn’t have to be a max lift, but aim for some high weight this week!
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps (24/20)
Video courtesy of the CrossFit Games. As the 2021 Open approaches, we’ll be looking back at some of the previous years’ Open WODs. Today is a fun little triplet with a little bit of weight lifting and a couple of basic gymnastics movements. The first round will feel pretty easy, but remember, your goal is to keep moving the whole 15 minutes, so don’t hit the gas too quick from the get-go. Steady pace with a sprint at the end should be the goal.
Bar weight -> 135/95 -> As needed
Push Ups -> Off Bench
Box height -> 20/16 -> As needed