Warmup:
:30 Jump Rope
10 Cobra to Downward Dog
10 Calf Pedals in Down Dog
:45 Jump rope
10 KB deadlifts
5 Russian Swings
10 Plank Shoulder Taps
1:00 Jump rope
10 Kneeling Thoracic Rotation – see video below, courtesy of The Active Life
3 Wall Walks
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk
S/S/S:
Push Press
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Pressing movement for this cycle will be the Push Press. Still reinforcing hip extension, but using a variation that will still really push the shoulders to get stronger. Make sure to not re-bend the knees once you extend (read: Don’t turn this into a Push Jerk). Best way to avoid the knee re-bend? Squeeze your butt as you extend!
WOD:
12 Min AMRAP:
40 Double Unders
20 Am KB Swings (55/35)
10 Handstand Push ups
Video courtesy of CrossFit HQ.
Classic triplet work today going from a cardio movement, to a weightlifting movement, to a bodyweight movement. Big thing to remember, with this being an AMRAP, don’t make it a sprint from the beginning. Steady pace as you start, and then maybe floor it on the last minute or so.
Scaling Options:
Double Unders -> 80 Single Unders (ELITE: 80 Dubs per round)
KB weight -> 35/25 -> as needed (ELITE- 70/53)
HSPUs -> Pike push ups off box or floor* (ELITE – deficit HSPUs)
Video courtesy of Train FTW.
Joint Strike CrossFit 