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

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

2 Wall Walks

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, strict pull ups or ring rows, kipping pull ups or ring rows

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD.

S/S/S:

Every 90 seconds for 8 Rounds:

2 Wall Walks + :20 Handstand Hold

Video courtesy of CrossFit Jaakarhu.

Look to finish the wall walks in about 15-20 seconds each round.  Keep the core engaged as you move up and down the wall.

WOD:

Team “Cindy”

As many rounds in 20 minutes of:

5 Pull-ups

10 Pushups

15 Air Squats

You and a partner try and accumulate as many rounds in twenty minutes as possible. Only one person can be working at a time.  Switch every full round.

Video courtesy of CrossFit HQ.

With today’s version of “Team Cindy”, you and your partner should be able to maintain a pretty good (sub-1 Min) pace per round.  The rest between should allow you to stay pretty fresh each time you go.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push-ups -> off a bench (ELITE: HSPUs)

Air Squat -> to depth

Cool Down:

Cross-body Lat Stretch – 1 min per side

Scorpion Pose – 1 Min per side

Warmup:

1 Min on Echo Bike (EZ pace)

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1 Min Echo Bike (med pace)

5 Med ball squats

5 Med ball Push Press

5 Wall Ball Shots

10 Cherry Pickers

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Final time tackling Sumo Deadlift this cycle before we re-test our 5X5.  Our goal today is a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavier double, and finished with an even heavier single.  If it becomes a new 1RM, sweet!  But make the focus be on good form and finishing safely.

WOD:

In 3 Min Complete:

15 Wall Balls (20/14)

Max Cal Echo Bike

Rest 1 Min

Repeat for 4 Sets

Score = Total Cals on Bike

Video courtesy of CrossFit HQ.

Today will be a leg burner.  While you want as much time on the bike as possible, you also don’t want to push so hand on going unbroken on the wall balls that your legs are full Jello before you pedal once.  Stay steady with your pace on the Wall Balls.

Scaling Options:

Med Ball weight -> 14/10

Cool Down:

Couch Stretch – 1 Min per side

Iron Cross – 1 Min per side