Warmup:
2X:
1:00 Jump Rope
10 Calf Pedals in Down Dog
10 Squat2Stand
10 Hollow Rocks
10 empty bar Elbow Rotations
10 Front Rack Reverse Lunges
5 empty bar back squats
Then…
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats
S/S/S:
2-Sec Pause Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Squat variation for the cycle. This time around, we drop to 3 reps per working set. This should allow you to get even heavier than the 3X5 week.
WOD:
For Time:
50 Ab-mat Sit-ups
50 Double Unders
50 Ab-mat Sit-ups
40 Front Rack Lunges (95/65)
50 Ab-mat Sit-ups
30 Handstand Push Ups
50 Ab-mat Sit-ups
Time Cap: 17 Min
Video courtesy of CrossFit CTRL
Little mini-chipper for your Wednesday pleasure! This one will have a core-centric feel with all the ab-mat sit ups. Why do we do Ab-Mat sit ups? Couple reasons. Using the ab-mat helps keep that natural lumbar curve in your spine, thus keeping the spine safer. Also, it keeps the focus on the abs rather than hip flexors like a traditional sit up.
Scaling Options:
Dubs -> 100 Single Unders (ELITE: 100 Dubs)
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
HSPUs -> Pike Push Ups off box -> Push Ups off floor -> high kneel DB Press (ELITE: Strict HSPU)
Sit-Ups -> feet anchored (ELITE: GHD Sit Ups)
Joint Strike CrossFit 