50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Alt Toe Touch (feet wide)

10 Pushup2downward dog

10 Scorpion

10 huggers

10 Over and Backs

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin.  After this, put bar in rack for bench press and do 2X5 empty bar Bench Press.


Bench Press


Increase weight ea set


Between sets – 10 Banded Pullovers

Video courtesy of CrossFit HQ.  Final 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, our goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single.  Does this have to be an attempt at a 1RM?  No, but if your body is feeling good and you want to aim for that, shoot your shot.  IF not, go by how your body feels and make it a heavy single for the day.

Video courtesy of Ascension Strength.  Demo of Banded Pull Overs.



10 Min AMRAP:

30 Double Unders

15 Power Snatches (75/55)

Video courtesy of the CrossFit Games.  Our journey back through the Open WODs takes us to the 2014 Open this week.  This classic couplet is meant to be done at a good, fast pace.  That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches.  Use the legs in this movement and keep the back flat, chest up.


Scaling Options:

Bar weight -> 65/45 -> as needed

Double unders -> 75 Single unders per round


Cool Down:

Calf Stretch in Downward Dog – 1 Min


Banded OH Stretch

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