Warmup:

2X:

10 Alt Box Step Ups

10 Squat2Stand

10 Side Lunge

10 Med Ball Squats

5 Wall Ball Shots

Then…

Super Squat Hip Sequence – See video below courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5

Increase weight ea set

Compare to 14Jun

Video courtesy of Training Think Tank.

Re-test kicks off with our 5X5 on Back Rack Front Foot Elevated Split Squats.  If you have hit every session of these, you should be able to go heavier per set than you did on 14Jun.

WOD:

For Time:

5 Box Jumps (24”/20”) / 30 Wall Balls (20/14)

10 Box Jumps / 25 Wall Balls

15 Box Jumps / 20 Wall Balls

20 Box Jumps / 15 Wall Balls

25 Box Jumps / 10 Wall Balls

30 Box Jumps / 5 Wall Balls

Video courtesy of CrossFit HQ.

You’ll see the reps of one movement increase each round and one decrease each round.  Steady pace throughout will be your friend in this one.

Scaling Options:

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

MB weight -> 14/10 -> as needed

Cool Down:

Figure 4 Wall Stretch – 2 Min per side

Kneeling Shoulder Stretch on Box – 2 Min