Grab a box

10 Cal Bike

10 Box Step ups

10 Squat2Stands

10 Thoracic High Fives

10 Scap Push-ups – See video below, courtesy of Functional Bodybuilding

1 min Kneeling shoulder stretch on box – See video in cool down area, courtesy of Train FTW

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow rotations, press, push press


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics. Our pushing movement this cycle will be the Push Press.  Besides continuing to make the shoulders stronger, the Push Press will also reinforce VIOLENT HIP EXTENSION.  The more violent, the more force you exert on the bar, the more weight you can jam overhead.  Just remember, don’t turn these into Push Jerks.  Make sure once you extend the hips, squeeze your butt to prevent the legs from re-bending.


For Total Cals/seconds/reps:

3 Min Max Cal Bike

3 Min Rest

3 Min L-Sit: Accumulate as many seconds as possible in 3 min

3 Min Rest

3 Min Max Burpee Box Jump Overs (24/20)


Score=Cals + Sec + Reps

Video courtesy of RARE CrossFit.  Demo on the L-Sit and some scale options.

Today is a great time to test out your aerobic capacity, body control, and fast-twitch muscle fibers with the three movement sin the WOD.  With there being an even amount of rest time after each section, looking to really try to push that red line in each part.  With the Bike, just grit down and go.  Try NOT to stop at all during the 3 minutes.  If fatigue does start to kick in, slow the pace just a bit for 20 seconds, then kick it back up!  For the L-sit, unless you’re a gymnastics ninja, keep an eye on the clock and only count the seconds you are in the L-Sit (if no parallettes are handy, stack a couple 45# plates on both sides of you).  And with the burpee box jump overs, Do. Not. Stop. Moving.

Scaling Options:

If no bike -> Ski Erg or Rower

L-Sit -> legs bent

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min


Pigeon pose on box – 1 min per side

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