Jog 30’ and back x 3

Bear Crawl 30’

Crab walk 30’

Spider-Man Lunge 30’

Seal Walk 30’

10 Twisting Push Ups

10 Hollow Rocks

On Rings – perform 5 reps of: Ring Rows, walk feet down and do 5 more ring rows, elevate feet and do 5 more ring rows

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk


Push Jerk


Increase weight ea set

Video courtesy of CrossFit HQ. Our pushing movement for this cycle will be The Push Jerk.  Yes, we get a few of these in on days where we are doing are Clean Complex, but our pushing days this cycle should help keep the focus on getting that weight overhead so when it comes time to go for a new C&J 1RM, the Jerk comes really easy!  As always, the goal with the 5X5 is the last rep should really be pushing your limits of control without hitting failure.


4 Rounds for Quality:

10 DB Bench Press (pick weight*)

8 Feet Elevated Ring Rows

1:00 Side Plank each side

*heavy enough where going unbroken is challenging

Video courtesy of Functional Bodybuilding. You read it correctly, today’s WOD is NOT for time.  The goal is quality reps each round.  That means, no half reps on the DB bench, no kipping/sagging of the hips on the feet-elevated ring rows, and staying tight and maintaining the side plank each minute you do it.  That said, rest as needed from movement to movement.  Getting enough rest should allow you to keep every rep clean and perfect

Scaling Options:

Feet Elevated Ring Rows -> Regular Ring Rows (Elite: Strict Pull Ups)

Side Plank -> free hand on ground for balance

Cool Down:

Scorpion Pose – 1 Min per side


Roll out Lats – 2 Min per side

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