Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

Heel2Toe 30’

L-arm OH DB walk 30’

R-arm OH DB walk 30’

8 Alt DB Snatch

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

The goal today is start with a heavy set of five, then a heavy set of 4, then a heavy triple, then a heavy double, and ending with a heavy single.  If that happens to be a new 1RM, cool!  If not, make it heavy for the day.

WOD:

EMOM 12 of:

Odd -15 Pull Ups

Even – Max Handstand Push Ups in :40

Score = Total HSPUs

Videos courtesy of CrossFit HQ.The goal with today’s WOD is to work on cleaning up our technique on Pull ups and Handstand Push ups with a small time constraint.  If the technique is cleaned up and we move better, the reps get done quicker, and we don’t expend too much energy.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State