Warmup:

2X:

10 Box Step Ups

10 Iron Cross

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

:30 jump rope

Then…

Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pushing movement for this cycle will be the Push Press.  Big focus today is when you dip, don’t let the knees move forward.  They should track over the feet, allowing you to extend straight up.  If the knees go out forward, you have a higher chance of extending forward, and the bar going out in front of you.  Avoid that by just breaking the knees, pushing them out, then then squeeze your butt as you extend and press.

WOD:

AMRAP 15:

10 Deadlifts (185/135)

15 Box Jumps

25 Double Unders

Video courtesy of WOD Prep.

We’ve all heard the saying of “Slow is smooth. Smooth is fast”.  That rings true today.  Smooth reps, not super-fast reps will allow you to get more rounds in this WOD than you think you can hit.

Scaling Options:

Bar weight -> 155/110 -> as needed (ELITE: 225/165)

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

Dubs -> 50 Single Under

Cool Down:

Banded OH stretch – 2 min per side

Sumo Stance Forward Fold – 1 Min