Warmup:

10 Box step ups

5 Inchworm push ups

10 plank shoulder taps

10 Iron cross

5 tuck jumps

5 box jumps

2 wall walks

Barbell warmup : With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength. Third run through of Snatch Grip Deadlifts this cycle.  By this week, you should feel much more stable on that first pull on the Snatch.  Continue to re-set your hips every rep to make the lift perfect.

WOD:

EMOM 12 Min:

Odd  – *10 Handstand Push Ups

Even – *5 Box Jumps (30/24)

*Add one rep every time you come back to a movement

Video courtesy of CrossFit HQ.  Some good Handstand Pushup efficiency tips. Today’s WOD is focused more on perfecting your technique on two higher-skill movements: The Handstand Push Up and a higher-than-normal box jump.  By adding resp each round, you will begin to ramp up the intensity as your proficiency gets better each rep.

Scaling Options:

Handstand Push Ups -> Pike push ups off a box -> pike push ups off the floor -> Tall kneeling DB press (see video below, courtesy of PRS All Day)

Cool Down:

20 GHD Back Extension

Video courtesy of CrossFit HQ.

 

 

Pigeon pose on box – 1 Min per side