Warmup:
Bear crawl 30’ and back
Seal walk* 30’ and back
Walking lunge 30’ and back
Side lunge 30’ and back
Inchworm 30’
10 Twisting pushups
10 Scorpions
10 Kneeling lat stretch
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
S/S/S:
Floor Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. This cycle, our pressing movement will be the Floor Press. The Floor Press is a great movement is the gym you are in does not have that many benches (like our Combat PT Tent) but has a good number of Squat Racks or floor space. The uniqueness of the Floor Press is also it makes you stay far away from trying to bounce the bar at the bottom. You need to have full tension on the bar at all times! Look to find a starting weight where the last rep is pretty challenging. Then look to increase the weight each round where the last round, the 5th rep is a real struggle.
WOD:
16 Min AMRAP:
50′ Dual KB Front Rack Walking Lunge (53/35)
21 Push Press (115/80)
12 Pull Ups
Video courtesy of Train FTW. One word for today’s WOD – Grind! Just know for the next 16 Minutes you are going to continually push yourself to keep moving. Once you have that mindset, you’ll crush this one! Although the optimum thing would be to go unbroken on every movement, I would maybe think of a very quick break halfway through every movement. This may help delay the onset of fatigue
Scaling Options:
KB weight -> 35/25 -> as needed
Bar weight -> 95/65 -> as needed
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 