Warmup:
2 rounds:
200M run
Spider-Man lunge 30’
Heel2Toe 30’
Side lunge 30’
Inchworm 30’
10 Shoulder taps in plank
:30 Handstand Hold
Then…
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, strict press
S/S/S:
Strict Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Our strength cycle continues with a return to basics on pressing with the Strict Press. Focus on keeping your core tight, legs locked out (think squeeze the butt throughout the lift), and driving the bar upwards constantly. Always end with the head through the arms.
WOD:
3 Rounds For Time:
6 Wall Walks
12 Power Cleans (135/95)
400M Run
15 Min Time Cap
Video courtesy of WOD Prep.
Best advice I can give is a quick attack on the wall walks and either unbroken or quick sets on the power cleans to allow you to use the run as more of a recovery in rounds 1 and 2. Then, on that last run, go for broke!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Bar weight -> 115/80-> as needed (ELITE:185/130)
Run -> 500M row
Joint Strike CrossFit 