200M jog

10 Push Up to Down Dog

10 Thread the Needle

10 Kneeling Thoracic rotation- see video below, courtesy of Evolution Trainers

200m jog

10 Bow2Bends

30 sec hollow hold

5 hollow rocks

On rig: On the pull up rig, perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

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


Strict Press


Increase weight ea set

Video courtesy of CrossFit HQ. Second stab at Strict Press this cycle.  Our focus is still 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 3X5 week, our goal is to go heavier per round than we did in the 5X5 week



Handstand Push Ups


*400M Run BEFORE every round of Handstand Push Ups

Today, we look to accomplish more difficult bodyweight movements while under a cardio strain.  The 400M run won’t kill you, but can you still hit HSPUs and Toe2Bars while trying to catch your breath?  That will be your test today to push those thresholds!

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

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

Run -> 500M row

Cool Down:

Thread the Needle Hold – 1 Min per side


Cobra Pose – 2 Min


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