Well, looks like we all survived the Open! Can’t wait to see the WODs they’ll have in the Quarterfinals! Next year, let’s get some Joint Strike folks registered for the Open and see how far we can get! But today, we begin our re-test week of our current strength cycle.
Warmup:
10 Alt box step ups
Spider-Man Lunge 30’
Heel2Toe 30’
Inchworm 30’
Duck Walk 30’
10 PVC Pass thrus
10 PVC OHS
PVC prayer stretch :30 per side
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Then…
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, Snatch grip behind-the-neck push press, Overhead Squat
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 16Jan2024
Video courtesy of Catalyst Athletics. Re-test week kicks off with our Overhead Squat 5X5 re-test! If you’ve hit every rep scheme of OHS this cycle, you should see an increase of weight used on each set compared to what you used on 16Jan. Stay tight throughout the lift, keep the shoulders fully locked out and engaged, and keep the heels glued to the ground, and the increase in weight should be doable.
WOD:
For Time*:
100 Box Jump Overs (24″/20″)
100 Ab-Mat Sit Ups
*Every Minute On the Minute – complete 3 Handstand Push Ups.
WOD begins with 3 HSPUs
15 Min cap
Video courtesy of CrossFit HQ.
So, 100 box jump overs and 100 Ab-mat sit ups should not take that long, right? But, now toss in the Every-Minute-on-the-minute of 3 HSPUs and things can get spicy pretty quick!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Box jump overs -> Box step overs.
Ab-mat sit ups -> Feet anchored (ELITE: GHD Sit Ups)
HSPUs -> Pike push up off a box -> pike push up off the floor -> high-kneel Dual DB OH press
Joint Strike CrossFit 