Warmup:

Grab single light DB

3 Sets:

5 Cal Ski erg

8 box step ups (or jumps)

:20 DB plank pull throughs – see video below, courtesy of Functional Bodybuilding

2 Renegade Rows per side

8 DB Strict press per side

Then…

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second run of Push Press for this cycle today.  Less sets than last time, so aim to go heavier per set than the 5X5 week. The goal is to not start pressing with the arms too early.  Get a good dip and extension to make that bar start to move.

WOD:

EMOM 15:

Min 1 – 16 Renegade Row (35/25)

Min 2 – 10 Box Jump Overs (24”/20”)

Min 3 – 12/8 Cal Ski Erg

Video courtesy of CrossFit Hubtown.

We take the gas off just a little today to give the body a bit of an “Active recovery” as we have some good work coming up Thursday and Friday.  With the renegade rows, remember to alternate arms every row (you’ll end up doing 8 per side each round).

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE- 50/35)

Box height -> 20/16 -> as needed (ELITE – 30”/24”)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 2 Min per side