Warmup:
Jog 30’ and back x 4
Spider-Man Lunge 30’
Crab walk 30’
Duck Walk 30’
Straight-leg bear crawl 30’
10 Squat2Stands
10 Twisting Push Ups
On rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull 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
S/S/S:
Floor Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Third go-around of Floor Press the cycle. Sets are back to 5 but reps drop to 3, so aim to go heavier per round this week than you did on the 5X5 and 3X5 weeks. 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:
“Fractured Fran”
5 Rounds for Time:
9 Thrusters (95/65)
9 Pull-Ups
This is a variant of “Fran.” Although the two variants have the same weight and number of reps (the work is identical), each has a different rep scheme. See if you are able to beat your regular “Fran” time with this one.
Scaling Options:
Bar weight -> 75/55 -> -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Joint Strike CrossFit 