Warmup:

2 Rounds:

200M Med ball run

8 Med ball squats

10 Cherry Pickers

5 Med ball push press

5 Cobra2Dowward Dog

5 Wall Ball shots

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

5X5

Increase weight ea set

Compare to 14June2023

Video courtesy of CrossFit HQ.

We finish up our re-test week with our Strict Press 5X5.  Again, if you did each session over the last 9 weeks, there is no reason we should not see an increase in weight used per set as compared to 14 June.  Stay tight, keep the legs locked out, and once that bar is past your head, push your head through the window.

WOD:

21-18-15-12-9-6-3:

Wall Balls (20/14)

Am KB Swings (55/35)

15 Min Cap

Our re-test week finishes off with Wall Balls and KB Swings.  The reps descend each round, so start with a steady pace, and build up speed as the reps get less and less.

Scaling Options:

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos

Iron Cross – 1 Min per side