Jog 30’ and back x 3

8 Twisting Push Ups

Spider-Man Lunge 30’

10 Pushup2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Knee Raise, StrictToe2Bar

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

Prior to WOD 3 bench press warmup sets, increase weight each time


Push Jerk


Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  Reps drop to 3 per round, so plan on going even heavier than the 3X5 week.


15 Min AMRAP:

5 Strict Toes-to-Bar

10 Bench Press (bodyweight)

15 GHD Sit-ups

The focus on this AMRAP should be more on good form that hitting the highest number of rounds/reps possible.

Video courtesy of Functional Bodybuilding. With the strict Toe2Bars, the focus is hollowing out your core, and controlling your hips in both the up and down movement.

In the Bench, goal is not bouncing the weight off your chest.  Control each rep, but if you feel like you are getting close to failure, rack the weight, shake out, compose yourself and then get back at it.

Video courtesy of Rogue Fitness. GHDs should have a similar focus as the T2B.  Core control and an added “Fire” of the legs as you come up.

Scaling Options:

Run -> 500M Row

Strict T2B -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Bench weight -> ¾ body weight, ½ bodyweight -> as needed

GHD -> GHs sit up to flexibility limit ->ab mat sit ups

Cool Down:


:30 Scorpion Stretch Hold per Side

1:00 Cobra Pose

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