Pic courtesy of CrossFit HQ.  You made it through the Open!  Congrats!  Now, time to dust yourself off and get ready for Re-Test Week for our strength cycle!!!

Warmup:

2 Rounds:

1 Min Bike or Row or run

5 Inchworm + Air Squat

10 Squat2Stands

8 Cobra to Downward Dog

8 Heel2Toe

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat, Back Squat w/3 sec pause

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 10Jan

Video courtesy of Catalyst Athletics. Re-test week starts off with our 5X5 on Back Squats.  If you hit Back Squats every time we did them this cycle, you should see an increase in the weight you can handle for each set.  Look back at the numbers you did on 10 Jan, and make it a goal to go heavier each round than you did that day.

WOD:

“Air Squat Blackjack”

For Time:

20 Air Squats, 1 Ab-mat Sit-Up

19 Air Squats, 2 Ab-mat Sit-Ups

18 Air Squats, 3 Ab-mat Sit-Ups

…continue this pattern until…

2 Air Squats, 19 Ab-mat Sit-Ups

1 Air Squat, 20 Ab-mat Sit-Ups

Little twist on an old benchmark WOD, “Blackjack” (every round has 21 reps in it, and you do a total of 21 sets).  But, instead of push ups, today we’ll hit Air Squats to really finish them off after some good Back Squats.  Try to keep a good pace for each round.

Scaling Options:

Air Squats -> To depth

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

 

Banded hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

 

Cobra Pose – 2 Min