Warmup:
10 Cal Row easy pace
10 Pushup2Downward Dog
10 Scorpions
10 Cal Row medium pace
10 Iron Cross
10 Thoracic High Fives
10 Cal Row sprint
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin. Switch to Clean grip and 5 reps of: Elbow Rotations, Press
S/S/S:
Strict Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be Strict Press. Our focus will be good core stability, a solid base, and strong pressing. Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 5X5 week, our goal is the final rep on each set should be difficult, but manageable. Keep climbing in weight.
WOD:
15-12-9-6-9-12-15:
Cal Row
Power Snatch (95/65)
Handstand Push Ups
Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round. After the round of 6s, try to hold onto that pace all the way through the end!
Scaling Options:
Bar weight -> 75/55 -> as needed
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
Joint Strike CrossFit 