Warmup:
50 Single Unders
10 Pushup2Downward Dog
25 L-Leg SUs
25 R-Leg SUs
10 Thread the needle
30 Dubs or 5 attempts
10 Huggers
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warm up:
| With an empty bar, perform 2 sets of 5 of Floor Press |
S/S/S:
Floor Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. CrossFit Football Seminar instructor Tex McQuilkin instructs participants on the heavy, horizontal press. Our pressing Movement for this cycle will be the Floor Press. This is a good alternative for a heavy horizontal press if there is either no benches in the gym, or they’re all taken. It is best of you can pair up with someone on this so you have a spotter, but if you don’t it’s okay as well. You can set the hooks on a squat rack upper low to have the bar in place. Things to remember. 5 points of contact with the floor: Feet (2), hips, shoulder blades, and head. And maintain tension on the bar throughout. Relaxing at the bottom will actually put your elbows in a bad spot. And SLOWLY lower the bar down each rep. Don’t slam your elbows to the ground
WOD:
For Time:
800 M Run
60 Double Unders
40 Push Ups
20 Toe2 Bar
400 M Run
60 Double Unders
40 Push Ups
20 Toe2Bar
Little mini-chipper to finish out your Tuesday. Keep a good, constant pace on the run and Dubs so you can attack the Push Ups and Toe2Bars!
Scaling Options:
Run -> 1000M and 500M row, respectively
DUs -> 2X SUs
Push Ups -> off bench
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
Cool Down:
Banded Shoulder Stretch* – 2 Min
Video courtesy of Train FTW.
