Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Alt Toe Touch (feet wide)

10 Pushup2downward dog

10 Scorpion

10 huggers

10 Over and Backs

Barbell warmup : With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin.  After this, put bar in rack for push press and do 2X5 empty bar Push Press

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second visit to Push Press this cycle.  Continue to use the hip extension to get the bar moving before squeezing the legs and finishing the press.  With the sets dropping to 3, look to start heavier than you did in the 5X5 week.

WOD:

CrossFit Open WOD 11.1 or 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

15 Power Snatches (75/55)

 

Compare to 20210128

Video courtesy of The CrossFit Games. Our trip back through past Opens returns us to a WOD we re-tested last January.  The one that started it all, 11.1 (which was repeated as 14.1).  This classic couplet is meant to be done at a good, fast pace.  That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches.  Use the legs in this movement and keep the back flat, chest up.

Scaling Options:

DUs -> 60 SUs

Bar weight -> 65/45 -> As needed

Cool Down:

Banded Shoulder Stretch – 1 Min per side

 

Calf stretch on rig  – 1 min per side