Warmup:

1:00 Ski Erg

10 KB Deadlifts

Bear Crawl 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

10 KB Russian Swings

5 Cobra to Hip Snap

10 PVC pass thrus

10 PVC around the worlds

10 PVC Overhead Squats

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our OHS before our 5X5 re-test.  What we’re looking for today is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double, and finished off with an EVEN heavier single to finish off.  Notice I did not save 1RM.  But, if that happens, cool.

WOD:

14 min AMRAP:

7 Pull-ups

7 Russian Kettlebell Swings (70/55)

7 Burpees to 6″ target above reach

Videos courtesy of CrossFit HQ and OPEX Fitness.

With the rep count per movement and the time domain, make your primary goal to keep your movements as steady as possible for the entire 14 Min. That means, the only rest you should take is transitioning from one movement to the other.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

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

Cool Down:

Thoracic Extension on Med Ball – 2 Min per side

Cross-body Lat Stretch – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions.