Warmup:
500M row
10 Spider-Man Lunge w/twist
10 Squat2stands
10 Thoracic High Fives
10 over & backs
On Rig: Perform 5 reps of: scap pull up, kip swings, kipping knee raise, Toe2Bar
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin
S/S/S:
Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Back Squats this cycle. The aim with the 3X5 week is, we are 2 less sets than the previous time we hit these. So, I want to have an extra warm-up set or two and then aim to go heavier on this set than I did on set 3 of the 5X5 week. This way we push to finish even heavier than the last set of 5X5 week.
WOD:
10 Rounds For Time:
9 Wall Balls (20/14)
6 Toe2Bar
3 Power Cleans (165/115)
18 Min Time Cap
Video courtesy of Breazeal Gymnastics.
In anticipation of some rep schemes, movement styles we may see, wanted to make Friday a little fun and put in something that, if I was programming the Open, might show up in an Open WOD. If you do the quick math, the goal should be to keep each round around the 1:30-1:40 range. This means you’re gonna need to keep moving to make it under the cap. Limit rest to transition from movement to movement, and go unbroken with whatever movement you are in. Push for it!
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Alt Single Leg Toe2Bar -> kipping knee raise -> strict knee raise
Bar weight -> 135/95 -> as needed
Joint Strike CrossFit 