Warmup:
1:00 jump rope
10 Cobra to Down Dog
5 Cobra to Hip Snap
Seal Walk 30’
Walking Lunge 30’
Inchworm to hollow 30’
Spider-man Lunge 30’
10 Huggers
Barbell warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk. Then, move the bar to a bench and perform 2 sets of 5 of bench press, then start working up to weight for Strength piece
S/S/S:
Bench Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness.
Last time hitting the Bench Press this cycle before we re-test our 5X5. Today, the goal is a heavy set of 5, followed by a heavier set of 4, then and even heavier triple, then a heavy double. We finish with the heaviest single you can hit for the day. If that happens to be a new 1RM, sweet. If not, go as heavy as your body will allow for today.
WOD:
17 Min AMRAP:
10 Shoulder to Overhead (115/80)
12 Bar Facing Burpees
*After Each Round, Reps of 30-40-50-60-30-40-50-60-etc of Double Unders
Video courtesy of Mayhem Athletics.
As with all AMRAPs, never look to get into a sprint pace from the word go on these. Rather, make each movement smooth and almost effortless, so you can keep that pace almost all the way through. Only look to put on the gas the last couple of minutes to get one or two additional rounds in. Don’t forget to add 10 additional dubs at the end of every round.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Burpee over bar -> Burpee to bar step-over
Joint Strike CrossFit 