Warmup:

2 Rounds:

8 Cal Bike

5 Inchworm to push up

5 KB deadlifts (med weight)

10 Twisting push ups

5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa

5 KB Russian Swings

30 sec top-of-ring dip hold

Then…

Barbell w/u: Set up bar for bench press.  Perform 2X5 empty bar bench press before adding weight.  Warm up to starting weight

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting our Bench Press this cycle.  Ensure your shoulder blades are pinned to the bench prior to moving the bar.  We’re back to 5 sets, but reps drop to 3 per set, so aim to go heavier than the 3X5 week.

WOD:

21-15-9:

Cal Bike

Russian KB Swings (70/53)

Ring Dips

 

Time Cap: 10 Min

This WOD is meant to be an all-out effort from start to finish.  Push the pace and stay with it all the way through to smoke this one!!

Scaling Options:

KB weight -> 53/35 -> as needed

Ring Dips -> Box Dips -> Bench Dips

Cool Down:

Scorpion pose – 1 Min per side

 

Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit