20221221

Warmup:

1 Min on Echo Bike

10 Pushup2Downward Dog

10 Thoracic High fives

50 Single Unders

10 Hollow Rocks

1 Min on Echo Bike

2 Wall walks + 10 sec Handstand Hold

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting Push Jerk this cycle before we re-test our 5X5.  Today, we’re looking for a heavy set of 5, followed by a heavy set of 4, followed by a heavy set of 3, then a heavy set of 2, and finishing with a heavy single.  Doesn’t have to be a new 1RM, but if you are feeling good and want to go for a new 1RM, have at it!

WOD:

25-20-15-10:

Cal Echo Bike

Handstand Push Ups*

* 35 Double Unders after every round of HSPUs

Video courtesy of CrossFit HQ.  Some good tips on HSPU efficiency.

The LIMFAC for today is likely the Handstand Push Ups.  If they are, look to hit manageable chunks before coming off the wall to rest.  Avoid hitting failure so your rest time is shorter before kicking back up on the wall.

Scaling Options:

No bike -> Row or Ski Erg

HSPUs -> Pike Push ups off box -> Pike Push ups off the floor -> high kneeling DB press

Videos courtesy of NorCal CrossFit and Global Bodyweight Training, respectively.

Dubs (Elite 70 per round) -> Dubs in 70 rope contacts -> 70 single unders

Cool Down:

Thread the Needle Stretch – 1 Min per side

 

Calf Stretch on rig – 1 Min per side

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