Warmup:

10 KB Deadlifts

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

10 Box Step Ups

10 KB Russian Swings

10 PVC pass thrus

10 PVC around the worlds

5 Box jumps

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Overhead Squat this cycle.  With the sets jumping back up to 5, but reps dropping to 3, would really like to see an increase in weight per set compared to both the 3X5 week and the 5X5 week.

WOD:

For Time:

50 Am. KB Swings (55/35)

25 Box Jump Overs (24″/20″)

40 Am. KB Swings

20 Box Jump Overs

30 Am. KB Swings

15 Box Jump Overs

Time Cap: 12 Min

Video courtesy of CrossFit Inguz.

Hip hinging (in the KB Swings) and fast hip extension and closure (in the box jumps) will be your primary focus today. Goal should be to go as close to unbroken on each section, keeping rest to only during transition from one movement to the other. For that to happen, find that steady pace you can keep throughout each round.

Scaling Options:

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

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Thoracic Extension on Med Ball – 2 Min per side

Video courtesy of Chalk Fitness