Warmup:

200M jog

Walking Kicks 30’

Walking lunge w/twist 30’

Bear crawl 30’

Side lunge 30’

2 Wall Walks

10 Huggers

10 Over & Backs

2 Wall Walks + :30 HS Hold

2X :30 kneeling wrist stretch

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting our Front Squat for this cycle before we re-test our 5X5 in the New Year.  For today, we’re looking for a heavy set of 5, followed by a heavier set of 4, then a heavier set of three, then an even heavier double, and finishing off with the heaviest single you are able to do for today.  If that happens to be a new 1RM, cool!  If not, as long as you are able to successfully get the rep as safe as possible, then it was a good day.

WOD:

In 3 Min, Complete:

400M run

Max Handstand Push ups

-Rest 2 Min-

Repeat for a Total of 3 Rounds

Score = Total HSPUs

Video courtesy of CrossFit HQ.

The goal should be to give yourself at least a minute per round for the HSPUs.  If you know you can’t finish a 400M in 2 min or less, scale your run today.

Scaling Options:

Run -> Scale to distance you can finish in 2 min or less -> 500M Row

HSPUs -> Pike Push ups off box -> Pike Push up off the floor -> High kneel DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Single Leg Forward Fold – 1 Min per side