RE-TEST WEEK!!!  Let’s go!!!

Warmup:

50 Single Unders

8 Med Ball Squats

10 Push Up to Downward dog

30 Alt Single Unders

5 Med Ball Push Press

20 Dubs or 4 attempts

5 Wall Balls

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar, perform 5 reps of the following: Good mornings, elbow rotations, Behind The Neck Press, Strict Press from the front

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 20 Oct

Video courtesy of CrossFit HQ. Re-test week is here!  Let’s see if the last 9 weeks have paid off for you.  If you hit each and every day, I guarantee you this week you’ll see improvements in all these lifts as well as your WOD performance! We kick things off with re-testing our Strict Press 5X5.  Just like you have done each time we did Strict Press, keep the feet planted, legs locked out, core tight and shoulders engaged.  Aim to go heavier per set than you did on 20 Oct.

WOD:

For Time:

80 Double Unders

40 Wall Balls (20/14)

20 Burpees

60 Double Unders

30 Wall Balls

15 Burpees

40 Double Unders

20 Wall Balls

10 Burpees

 

Time Cap: 20 Min

Video courtesy of the CrossFit Journal.  Coach Carl Paoli with some of the best burpee efficiency tips around. Today’s mini-chipper will make you did in.  Keep a steady pace on the dubs to avoid misses, then find manageable chunks on the wall balls you can hit and take minimal rest before you start the next chunk.  When it comes to the burpees…Just. Keep. Moving.

Scaling Options:

Double Unders -> 2X Single Unders

Med Ball weight -> 14/10 -> as needed

Cool Down:

Banded shoulder stretch – 2 min per side

Video courtesy of Train FTW.

 

Calf Stretch on Rig – 1 Min per side