Warmup:

1:00 Ski Erg

Inchworm 30’

Bear Crawl 30’

Side lunge 30’ and back

Backwards Bear Crawl 30’

10 Kneeling Thoracic Rotation -see video below, courtesy of The Active Life

2X:20 top of ring dip hold

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: RDLs, dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk . Move bar to Bench, and perform 2X5 empty bar Close-Grip Bench

S/S/S:

Close-Grip Bench Press

5X5

Increase weight ea set

Compare to 2 Feb2023

Video courtesy of Juggernaut Training Systems.

We finish off our re-test for this strength cycle with Close Grip Bench Press.  Just like with Back Squats, if you hit every session of Close-Grip bench this cycle, you should be able to go heavier per set today compared to 2Feb.  Make these sets good!!!

WOD:

For Time:

21-15-9:

Push Ups

Deadlifts (135/95)

rest 3 Min, then…

15-12-9:

Ring Dips

Hang Power Cleans

rest 3 Min, then…

9-6-3:

Handstand Push Ups

Shoulder2Overhead

 

Score = Total time

Video courtesy of CrossFit HQ.  Some good efficiency tips on Ring Dips.

We end our week with a triple-header-style WOD! As the reps lower per WOD, the bodyweight movement get more challenging and the barbell movement gets tougher the further you go!  Goal is to stay at the same bar weight through all three mini-WODs. The built-in rest should allow you to tackle these at 100% every time!!

Scaling Options:

Push ups -> off a bench

Bar weight -> as needed (ELITE: 185/130)

Ring Dips -> stationary dips -> box dips (ELITE: Ring Muscle Ups)

HSPUs -> Pike push ups off the floor or bench

https://www.youtube.com/watch?v=sposDXWEB0A&t=1s

Videos courtesy of NorCal CrossFit and Global Bodyweight Training, respectively.  Demos for both versions of the Pike Push up

Cool Down:

Banded Tricep stretch – 1 Min per side

 

Doorway Stretch – 1 Min per side