Warmup:
Grab light KB and med ball
200M run w/med ball
10 KB deadlifts
5 Cobra to Downward Dog
10 KB Russian Swings
10 med ball squats
5 wall ball shots
10 Spider-Man lunge to Samson Stretch
50 Single Unders
5 Min Double Under practice
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls
S/S/S:
Clean Pull
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Final round of Clean Pulls this cycle before we re-test out 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single. This does NOT mean it has to be a 1RM. But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.
WOD:
15 Min AMRAP:
200M Run
25 Wall Balls (20/14)
30 Double Unders
35 Am. KB Swings (53/35)
Cardio to weight, to cardio, to weight… That is the theme of today’s WOD. Each section is a rep or distance scheme that should allow you to complete rather quick. See if you can keep a good speed throughout the WOD!
Scaling Options:
Run -> 250M Row
Med Ball weight -> 14/10
DUs -> 60 SUs
KB weight -> 35/25
Cool Down:
Heel cord mash – 1-2 min per side
Video courtesy of WODdoc
Joint Strike CrossFit 