Warmup:

50 Single Unders

8 Box Step ups

10 Squat2Stand

30 high-jump single unders

5 Box step overs

10 Air Squats

20 Double Unders or 5 attempts

3 Box Jump Overs

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

WOD:

25 Min AMRAP:

25 Double Unders

5 Pull Ups

10 Box Jump Overs (24”/20”)

15 Air Squats

Video courtesy of CrossFit Inguz.

With the rep schemes the way they are, this one should allow you to keep a pretty good pace throughout the WOD.  Find a good breathing pattern through the dubs and box jump overs so you aren’t winded when coming into the pull ups and air squats.

Scaling Options:

Double Unders -> 50 Single Unders per round

Pull Ups -> Banded Pull Ups -> Toenail Pull Ups(videos courtesy of Train FTW) -> Buddha Pull Ups -> Ring Rows

Box jump overs -> Step overs

Box height -> 20/16 -> as needed (Elite 30/24)

Cool Down:

Calf Stretch on rig – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

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

Cool Down:

Scorpion Stretch – 1 Min per side

Doorway Stretch – 1 Min per side