Warmup:

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

5 V-ups

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

5X3

Increase weight ea set

Videos courtesy of CrossFit HQ. Third stab at Strict Press this cycle.  Core stability, a solid base, and strong pressing will make these sets successful.  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! Our reps per set drop to 3, so aim to go heavier than the 3X5 week.

WOD:

For Time:

400m Run

35 American KB Swings (53/35#)

400m Run

35 Ab-mat Sit-ups

400m Run

35 Ab-mat Sit-ups

400m Run

35 American KB Swings

17 Min time cap

Today will be more about steady state rather than trying to sprint through this WOD.  The volume in this one won’t allow you to sprint unless you are a world-class runner.  BE smart, and keep a pace on the runs that you can maintain every time.

Scaling Options:

Run -> 500M row

KB weight -> 35/25 -> as needed

Ab-mat sit ups -> feet anchored

Cool Down:

Hurdler Stretch – 1 Min per side

Video courtesy of Central Athletes

Roll out T-spine – 30 passes