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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.

 

Calf Stretch on Rig – 1 Min per side

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