Warmup:

Grab rope and a light KB

3 Rounds:

:30 jump rope practice

5 Cobra to Hip Snap

10 Bow2Bends

5 KB Deadlifts

5 Russian Swings

5 Goblet Squats

10 Huggers

-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second go of the Push Jerk this cycle.  Try not to lose tension as you slightly dip down prior to explosively opening your hips.  Then, hit that “PUNCH” with the arms and land with soft knees.  Aim to go heavier per set than you did the 5X5 week.

WOD:

Pic courtesy of IHeartRadio

“Burn the Turkey”

4 Rounds:

25 Double Unders

20 Goblet Squats (70/55)

15 Russian KBS (70/55)

100M Run

5 Burpees

 

Time Cap 15 Min

Video courtesy of Functional Bodybuilding.

The thought is to burn through these rounds to make room for all that turkey tomorrow!!  That said, don’t lean forward during the goblet squats.

Scaling Options:

Double Unders -> 50 Single Unders

KB weight -> 55/35 -> as needed

Run -> 125M row

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Banded hamstring stretch 1 Min per side

Video courtesy of CrossFit Federal Hill