Warmup:

200M run

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Kneeling Lat Stretch

250M Row

Then…

On Rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second run of Strict Press for this cycle.  The sets drop to 3, so look to go heavier than the 5X5 week.

WOD:

For Time:

1000m Row Buy-In

Then…

3 Rounds:

7 Shoulder2OH (115/80)

21 Pull-Ups

Then…

400M Run Cash-Out

17 Min Time Cap

A cardio buy-in and cash-out sandwich three rounds of some good push and pull movements.  The Shoulder2Overhead means you can go strict press, push press, push jerk, or even split jerk.

Scaling Options:

Bar weight -> 95/65-> as needed (ELITE:135/95)

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of Train FTW

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side