Warmup:

Grab set of light DBs

200M Jog

10 DB deadlifts

5 DB Hang Power Cleans

5 DB Push Press

5 Double DB Swings

5 Push Ups on DBs

5 Devil Press

10 Huggers

10 Over & Backs

Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our split jerk prior to re-testing our 5X5.  This week, we’re 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.  Does the heavy single need to be an attempt for a 1RM?  No, but if you are feeling good, and the weights feel good, why not go for it?

WOD:

12 Min to get as far as possible…

10 Devil Press (50/35)

200M Run

8 Devil Press

200M Run

6 Devil Press

200M Run

4 Devil Press

200M Run

2 Devil Press

200M Run

Video courtesy of CrossFit Federal Hill.  Sometimes, the goal isn’t finishing a WOD, but working all the way to the time cap.  This WOD is doable in the time limit, but you need to move!

 

Scaling Options:

DB Weight -> 35/25 -> As needed

Run -> 250M Row

 

Cool Down:

Child’s Pose – 2 Min

 

Cobra Pose – 2 Min