Warmup:

2 Rounds:

200M jog w/med ball

5 Med ball deadlifts

5 med ball cleans

5 med ball front squats

5 med ball push press

5 med ball thrusters

10 twisting push ups

2 Wall walks

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 23Mar2022

Video courtesy of CrossFit HQ.  Re-test kicks off with our 5X5 Bench Press!!  If you have gotten in all the previous sessions during this cycle, we should see an increase per set on your 5X5 today.  Stay tight, and get some weight moving!!!

WOD:

2 Rounds:

25/20 Calorie Row

20 Wall-Balls (20/14)

15 Dual DB Push Press (50/35)

10 Box Jump Overs (24/20)

5 Strict Handstand Push Ups

 

Time Cap: 16 Min

Little 2-round mini chipper to finish off day one of re-test week.  Best advice I can give is try to limit rest to just transition time between movements.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Strict HSPUs -> Pike Push up off box -> high kneeling DB press

Video courtesy of Black Iron Gym

Cool Down:

Scorpion hold – 30 sec per side

 

Kneeling Shoulder stretch on box – 1 Min

Video courtesy of Train FTW.