Pic courtesy of The Barbell Spin. The last week of the CrossFit Open will feature Mal O’Brien and Danielle Brandon. The two will go head-to-head after the 23.3 workout is announced from one of the original 50 CrossFit affiliates, CrossFit Omaha in Omaha, Nebraska. Look for it on the Games website or their YouTube page at 1pm local time on Thursday.

Warmup:

10 Scap Push ups – see video below, courtesy of The Active Life

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold – see video below, courtesy of Functional Bodybuilding

S/S/S:

Close-Grip Bench Press

5X3

Increase weight each set

Video courtesy of Juggernaut Training.

Third go at Close-grip Bench press this cycle. Reps drop to 3 per set, so aim to go even heavier than the 5X5 and 3X5 weeks.

WOD:

36-30-24*:

Cal Ski Erg

Ring Dips

 

* 25′ of Burpee Broad Jumps after every round of Ring Dips

 

Time Cap: 15 Min

Video courtesy of CrossFit.

Spoiler Alert, your shoulders will be smoked at the end of this one.  Try shaking out the arms as you move from one movement to the next.  Unless you are a gymnastics ninja, would suggest taking manageable chunks on the ring dips.  One, it will allow you to recovery quicker to get back on and finish, and two, will keep you from hitting too much fatigue, therefore avoiding a spot where you could injure yourself.

Scaling Options:

Ring Dips -> Stationary dips -> dips off box or bench -> push ups

Cool Down:

Doorway Stretch – 1 Min per side

 

Tricep mash on bar – 1 Min per side

Video courtesy of Rucking Fit