Warmup:

2 Rounds:

10 Cal Bike

10 Pushup2Downward Dog

10 Scorpions

10 Shoulder Taps

1 Wall Walk

Then…

2X5 empty bar bench press

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be the Bench Press.  Time to get some good time under tension with doing a press that incorporates the chest, shoulders, and triceps.  Also, you’ll need to keep the lats and core engaged in this movement to keep the lifts solid.  As always, when doing a 5X% week, the goal is to have a weight where the 5^th rep of set 1 pushes you just a little to finish.  You can then make your weight jumps based on how that set goes.  One quick note, if you hit a set that it takes everything you have to finish the last rep, you can stay at that weight on the next set.  Go by feel in theses progressions.

WOD:

21-15-9:

HSPUs

Renegade Rows (per arm) (50/35)

Cals – Echo Bike

 

Time Cap – 17 Min

Video courtesy of Functional Bodybuilding. Not going to lie, your chest, shoulder, and triceps will be pretty spent after today.  For the Renegade row, remember there is a pushup between each arm rowing.  And yes, each round the reps are per arm, so in round one you will do 21 renegade rows with your left arm and 21 with your right.  Alternate sides each rep as in the video.

Scaling Options:

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Row DB weight -> 35/25 -> as needed

If no bike is available -> 25/18/12 Cal Row

Cool Down:

Banded OH stretch – 2 min per side

 

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit