Warmup:
200M jog
10 PVC pass throughs
10 PVC around-the-worlds
10 PVC OHS
200M jog
10 Squat2Stand
10 Kickers per leg
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat
S/S/S:
Overhead Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Final round of Overhead Squat for this cycle before we re-test our 5X5. The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day. If that heavy single just happens to be a new 1RM, awesome! If it isn’t, as long as you went heavy and came out safe.
WOD:
In 4 Min, complete…
400M Run
Max Cals – Ski Erg
Rest 1 Min
Repeat for total of 3 sets
Score = Total Ski Erg Cals
Not much to say about this one; the faster you finish he run, the more time you’ll have to knock out the cals on the ski erg. Just don’t go full sprint on the run and not be able to put a solid effort on the ski erg. Find that just-right pace.
Scaling Options:
Run -> 500M Row or .75 mile Echo Bike
No ski erg -> Banded ski erg 2 reps = 1 Cal
Video courtesy of Vintage CrossFit
Joint Strike CrossFit 