May the 4th

Happy Star Wars Day!!!


Jog 30’ and back x 4

Spiderman Lunge 30’

Crab walk 30’

Duck Walk 30’

Seal Walk (see video below, courtesy of 5th Element Wellness) 30’

10 Squat2Stands

10 Twisting Push Ups

Barbell warm up:

With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean.  Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press


Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ. Second go-around of Floor Press the cycle.  Sets drop to 3, so aim to go heavier per round this week than you did on the 5X5 week.  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.



Squat Clean (135/95)

200M Shuttle Sprint after each round*


*Sprint 50M, turn around, sprint back, sprint 50M, turn around and sprint back

While the goal is to finish this WOD as fast as you can, don’t let the quest for speed result in a crap-form version of a Squat Clean.  Approach each rep the same way you do a 1RM.  Good set up, steady pull from the ground, explosion when the bar hits mid-thigh, FAST drop under, and stable torso in the catch.  You do this in ever rep, you will likely finish faster than you would if you went super-fast and sloppy.  Super-fast and sloppy = exerting more energy to bring the body back to correct position.  Slow down a little, keep each rep perfect, and you will cycle through better and have energy for the runs.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Tricep mash on barbell – 1 Min per side


Oly Wall Sit – 2 Min

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