Warmup:
1:00 Jump Rope
8 Box Step Ups
10 Hollow Rocks
5 Cobra to Down Dog
1:00 Jump Rope
5 Box Jumps
10 V-Ups
30 Calf Pedals in Down Dog
Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front, Push Press
S/S/S:
Push Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics.
Last time hitting our Push Press prior to our 5X5 re-test. The goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day. If that just happens to be a new 1RM, cool! If not, make it heavy for the day
WOD:
3 Rounds of:
1 minute of max Reps Box Jump Overs (24″/20″)
1 minute of max reps Dual DB Push Press (35/25)
1 minute of max reps Ab-Mat Sit Ups
1 minute of max reps Double Unders
1 minute of rest
Score = Total Reps
Video courtesy of CrossFit Inguz and WOD Prep, respectively.
Looking for a little “Fight-Gone Bad” style WOD for our Wednesday. Lots of reps and a pace that lets you keep moving all 4 minutes in the rounds is your goal. With the Push Press weight being a little lighter, aim for a big chunk of reps. And yes, today there is no scale for double unders. If you have not done dubs before, today is a great day to get a minute of practice per round. Who will get their first?
Scaling Options:
Box height -> 20/16 -> as needed
DB weight -> 25/20 -> as needed
Ab mat sit ups -> feet anchored
Dubs -> No scale
Joint Strike CrossFit 