Warmup:

10 Cal Bike

10 Spider-Man to Samson

5 In-Place Inchworm

10 Squat2Stands

10 Thoracic High Fives

10 Cal Bike

10 Cobra 2 Downward Dog

30 Sec Handstand Hold

3 Wall Walks

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean

WOD:

25 Min AMRAP:

21/18 Cal Assault Bike

15 Power Cleans (135/95)

9 Handstand Push Ups

This is the kind of WOD that you just need to settle into a good pace that keeps you moving the whole time.  If you need to rest, make it the transition time from one movement to the next.  If you have to break in the Power Cleans or HSPUs, do it in manageable chunks so you don’t hit failure.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground** -> Hand Rel Push Ups

https://www.youtube.com/watch?v=sposDXWEB0A&t=5s

Videos courtesy of Black Iron Gym and Global Bodyweight Training, respectively.  Demos of Pike Push Ups both off a box and off the floor.

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

If no Assault Bike -> 27/21 Cal Row -> 200M Run

Cool Down:

Thread the Needle hold – 1 Min per side

Couch Stretch – 2 Min per side

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: Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups (or ring rows), 5 Kipping Pull Ups (or ring Rows), 1-2 Muscle Ups (or Muscle Up transitions)

Barbell warmup: Perform 2 sets of 5 of empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Last go-around of Floor Press the cycle before we re-test our 5X5.   Today, the goal is 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.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  As stated before, 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:

3 Rounds:

10/8 Cal Row

20 Pull Ups

10/8 Cal Row

10 Muscle Ups (Ring or Bar)

Use that powerful leg drive and hip extension on the row to save your arms.  You’ll need the grip strength in the pull ups and muscle ups.  Quick note:  If you do not have Muscle Ups, do NOT skip this WOD just because the movement is outside of your skill-set.  The beauty of CrossFit is it is Universally Scalable.  Scaling is how we start to add new movements into our tool bag. Use the scaling options we give, or if you need more, put a comment on the web page, put a comment on our Facebook post, email a coach, etc…

Scaling Options:

If no rower – 10/8 Sumo Deadlift High Pull (95/65), 1 rep per Cal

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Muscle Ups -> Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Ups -> Muscle Up Transitions -> 10 ring dips/10 pull ups

Cool Down:

Scorpion Hold – 1  Min per side

Kneeling Lat Stretch – 1 Min per side