10 Cal Ski Erg

Bear crawl 30’ and back

Seal walk 30’ and back

Crab Walk 30’

Inchworm to Cobra 30’

10 Twisting pushups

10 Scorpions

10 Kneeling lat stretch

Barbell Warmup: With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows/ hang power clean, power clean from mid shin.  Put bar down, set up for Floor Press and complete 2X5 empty bar Floor Press


Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ.

Second run of the Floor Press this cycle.  Sets drop to 3, so look to go heavier per set than the 5X5 week.  A safety note:  keep tension and control on the way down to avoid slamming your elbows to the ground.  Slamming will not only kill your elbows, but you run the risk of breaking a wrist.  No one wants that…


14 Min AMRAP:

20 Ab-Mat Sit-Ups

15/11 Cal Ski Erg

10 Hand-Release Push Ups

5 Power Cleans (165/115)

Video courtesy of Reebok CrossFit ONE.  Quick demo of the hand-release push up.

Know going in, this AMRAP will be shoulder/tricep intensive through most of the movements.  That said, try as best as you can to shake out the arms during the sit ups

Scaling Options:

Ab-mat Sit Ups -> feet anchored

No ski erg -> Banded ski erg. 2 reps = 1 Cal

Video courtesy of Vintage CrossFit

Hand-release push-ups -> push-ups off bench

Bar weight -> 135/95 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side


Kneeling Prayer Pose on bench – 2 Min

Video courtesy of TruMotion Therapy


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