Warmup:
Bear crawl 30’ and back
Seal walk 30’
Inchworm 30’
5 Push Ups on top of DBs
5 Cobra on DBs to hip Snap
5 Sumo stance DB deadlifts
5 Dual DB Hang Power Snatch
3 Burpee over DBs
2X5 Empty bar Floor Press
S/S/S:
Floor Press
5X5
Increase weight ea set
Compare to 31Aug2022
Video courtesy of CrossFit HQ.
We continue re-test week with 5X5 on Floor Press. Just like the OHS yesterday, aim to go heavier per round than you did on 31Aug. Glue those shoulder blades to the floor, keep the core tight and DRIVE that bar up!!!
WOD:
EMOM 16:
Odd Min – :45 Max reps, Devil’s Press (50/35)
Even Min – :45 Max reps, Burpee over DBs
Score = combined reps
Video courtesy of Inversion Nation. Quick demo of the Burpee of DB standard.
45 seconds of work, followed by 15 seconds of rest should allow you to get quite a few reps in this one. Stay steady on the Devil’s Press. On the burpees, use the hips as much as you can to get back up off the ground
Scaling Options:
DB weight -> 35/25 -> as needed
Joint Strike CrossFit 