Video courtesy of The CrossFit Games.  Why do the Open?  Why not?  It’ll be three fun WODs with people you love to be around!  Sign up!

Warmup:

10 Cal Bike

Walking lunge 30’

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

10 Twisting push ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

S/S/S:

Back Squats

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Our third trip to Back Squats on this Strength Cycle sees our reps drop to 3, but sets back up to 5.  Aim for heavier than the weight used in the 3X5 week. Still keep form perfect and protect your back by keeping that core tight!

WOD:

In 3 Min, complete:

2 Power Cleans, 1 Front Squat, 1 Jerk (70% of C&J 1RM)

10 DB Floor Press (50/35)

Max Devil’s Press (50/35)

 

Rest 1 Min

Repeat for total of 4 Sets

Score = Total Devil’s Press reps

Video courtesy of Train FTW.  Quick demo of the DB Floor Press. While we want to go fast, don’t try to just muscle the bar in the Clean and Jerk section.  Remember, smooth is fast. You should have about a minute to minute and a half per round for Devil’s Press.  Go pretty hard since you have the rest period coming up.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

 

Banded quad stretch – 1 Min per side

Video courtesy of Smarter Sweat