Warmup:

2 Rounds:

1:00 jump rope

8 Cobra2Downward Dog

10 Hollow Rocks

10 Spider-Man lunge w/twist

8 Back Roll to V-sit

Then…

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

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Final time hitting our Strict Press prior to our 5X5 re-test.  Today, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

35 Shoulder to Overhead (115/80)

15 Plate Sit Up w/press (25/15)

75 Double Unders

25 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders

15 Shoulder to OH

15 Plate Sit Up w/press

75 Double Unders                            

Time cap: 15 Min

Video courtesy of Sasquatch Strength.  Quick demo on the Plate Sit-up to Press.

For the Shoulder2Overhead, use whichever movement (strict press, push press, push jerk) that will allow you to finish as quickly as possible. Be ready for the shoulders to continue to get some work in the plate sit up to press.  The hope is all the shoulder work in the first two movements will force you to relax your shoulders during the jump rope work.

Scaling Options:

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

Plate weight -> 15/10 -> as needed

Dubs -> 150 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos