Warmup:
50 Single Unders
10 Spider-Man lunge to Samson Stretch
20 High-jump Single Unders
5 Hollow rocks
30 Sec Downward Dog
20 Double Unders or 3 attempts
Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Last time time hitting the Push Jerk this cycle before we re-test our 5X5. The goal today is to get one heavy single for the day. If that single happens to be a 1RM, cool!
WOD:
4 Rounds For Time:
10 Handstand Push Ups
20 Med Ball Sit Ups (20/14)
60 Double Unders
Video courtesy of Red Devil CrossFit. Demo of the Med Ball Sit Up. Nice little triplet that will give some good body control, strength work on the core, and push that heart rate with the dubs! Best idea is to move fast between movements
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
Med ball weight -> 14/10 -> as needed
DUs -> 75 SUs
Cool Down:
Lacrosse ball shoulder mash – 1 Min per side
Video courtesy of Train Heroic
Joint Strike CrossFit 