Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

10 Scorpions

10 Kneeling Lat Stretch

5 Single-arm ring rows

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

We return to our DB Bench Press for the third time this cycle.  With the sets going back to 5, but reps dropping to 3, the goal is to finish heavier than we did on the 3X5 week.  Remember for each rep, the feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders stay in a natural movement.  Ensure your palms face inward while holding the DBs.

WOD:

15-12-9-6-3:

Toe2Bar

Handstand Push Ups

Supine Ring Rows

No time cap

Video courtesy of Train FTW.  Demo for The Supine Ring Row.  Elevate the feet so your body is in a straight line while holding onto the rings.

No time cap for today as I want your focus to be on the quality of movement in each of these three exercises.

Scaling Options:

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press

Supine Ring Rows -> Reg Ring Rows

Cool Down:

Banded Bully stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit