Warmup:
Bear Crawl 30’
Rev. bear crawl 30’
Inchworm 30’
Walking kicks 30’
10 Thoracic High fives
2 Wall Walks
:30 Handstand Hold
S/S/S:
Standing Dual Dumbbell Strict Press
3X5
Increase weight ea set
Video courtesy of 3V.
Second time hitting our standing Dual DB Strict Press. Like last time, keep the palms facing in throughout the lift. As you found outlast time, this will allow a more stable position for your elbows and will move through the shoulder’s natural path. We drop to 3 working sets, so aim to go heavier per set than you did on the 5X5 week.
WOD:
10-9-8-7-6-5-4-3-2-1:
Handstand Push Ups
Am. KB Swings (53/35)
Video courtesy of CrossFit Affiliate Programming.
So, on paper, this WOD looks like it focuses mainly on the shoulders and arms (and make no mistake, they WILL get taxed). But, the important things to focus on will be bracing that core and getting that violent hip extension in both the HSPU and KB Swing.
Scaling Options:
HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 