Warmup:

2X:

200M jog w/med ball

5 med ball squats

5 med ball push press to target

5 wall balls

Then..

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell Warmup: Set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third go of Floor Press this cycle.  Reps drop to 3 per set, so look to go heavier per set than the 3X5 week.  Really focus on keeping the hips on the ground. If you arch up and the hips, come off the ground, you’re not doing yourself any favors and risk injury.

WOD:

12 Min AMRAP:

27 Wall Balls

18 Cal Ski Erg

9 Pull Ups

Video courtesy of Train FTW.  Some good Ski Erg tips here.

When doing the wall balls, try dropping the arms and not cranking the neck up while the ball is going up to the target.  This will help keep your shoulders and upper back from fatiguing prior to the Ski erg and pull ups.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Pose – 1 Min per side

 

Banded OH stretch w/Med ball – 2 Min

Video courtesy of Barbell Shrugged