Warmup:
8 Box Step ups
Spider-Man Lunge 30’
Heel2Toe 30’
10 Hollow Rocks
Side Lunge 30’ and back
Duck Walk 30’
Inchworm 30’
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: Strict Press, Shrugs with bar locked out overhead, push press, push press with pause in dip
S/S/S:
Push Press
5X5
Increase weight ea set
Compare to 5Apr2023
Video courtesy of Catalyst Athletics.
Re-test week kicks off with a re-test of our 5X5 on for Push Press. The goal is, you should be able to go heavier per set than you did on 5 Apr. Keep the core tight, shoulder and lats engaged, and you got this!
WOD:
3 Rounds:
15 Med Ball Sits Ups (20/14)
20 Alt Single DB Step Box Step Ups (24/20”) (50/35)
25 Wall Balls (20/14)
Video courtesy of Pure Physio.
Today’s stimulus will hit core stability first, followed by leg fatigue, and then combine those two in the last movement. So, keep the core tight int h MB sit ups, shake out your legs between the step ups and wall balls. On the step ups, you can hold the DB any way you like.
Scaling Options:
MB weight -> 14/10 -> as needed (ELITE: GHD Sit Ups)
Box height -> 20/16 -> as needed
DB weight -> 35/25 -> as needed (ELITE:70/50)
Joint Strike CrossFit 