Grab rope and a light KB
:30 jump rope practice
5 Cobra to Hip Snap
5 KB Deadlifts
5 Russian Swings
5 Goblet Squats
-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk
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.
Pic courtesy of IHeartRadio
“Burn the Turkey”
25 Double Unders
20 Goblet Squats (70/55)
15 Russian KBS (70/55)
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.
Double Unders -> 50 Single Unders
KB weight -> 55/35 -> as needed
Run -> 125M row
Banded Bully Stretch – 1 Min per side
Banded hamstring stretch 1 Min per side
Video courtesy of CrossFit Federal Hill