Warmup:

1:00 Echo Bike

Bear crawl 30’

Seal Walk 30’ – see video below, courtesy of Train FTW

Sideways bear crawl 30’ and back

Burpee broad jumps 30’

Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Good ‘ol Bench Press for our pushing movement this cycle.  Really work on the points of performance mentioned in the video when it comes to proper setup and execution of the bench.

WOD:

4 Rounds:

12 Burpee Box Jump Overs (24/20)

4 Wall Walks

Time Cap – 14 Min

Video courtesy of WOD Prep.Stay steady in the Burpee Box Jump Overs and attack the wall walks is the best advice I can give you.  Going too quick through the BBJOs could make the shoulders too fatigued to effectively knock out the wall walks.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Wall Walks -> wall walk to distance* -> 8 Plank Shoulder taps per wall walk

Video courtesy of CrossFit Burgos

Cool Down:

Scorpion Stretch – 1 min per side

Samson Stretch hold – 1 Min per side

Video courtesy of Vintage CrossFit.