Warmup:

1 Min bike

10 Cobra to downward dog

5 single arm DB deadlift per side

8 box step overs

5 cobra to hip snap

5 single arm high pull per side

10 kip swings on rig

8 alt DB snatch

5 kipping knee raises

6 box jump overs

WOD:

Pic courtesy of the CrossFit Mid Atlantic Challenge.  Will will do a version of this WOD today

For Time:

2000M Echo Bike (or 1.25 Mile)

30 Toes2Bar

50 Alternating DB Snatch (50/35)

30 Toes2Bar

20 Burpee over Box Jumps (24/20)

15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on Alternating DB Snatch. Our second stop on our CrossFit Games qualifier experience week takes us to Knoxville, TN, where the CrossFit Mid Atlantic Challenge goes down May 27-29. WOD 5 for the individuals will see a good mix of everything.  Don’t aim to sprint through the 2K bike.  Keep a good pace, but leave some in the tank to get through the rest.

Scaling Options:

No Bike -> 2500 Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Cobra pose – 2 Min

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.