Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Ski Erg

10 PVC Pass Thrus

10 PVC OHS

2 Wall Walks

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

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our Pressing movement this cycle will be the Strict Press.  Look to get the body in the proper position prior to pressing.  Set the feet right inside the shoulders, squeeze the butt so the legs stay locked out, tighten the gut, make sure the elbows are down and in front of the bar, shrug up and fill up the lungs.  Now you are ready to press!

WOD:

21-15-9*:

Push Press (95/65)

Cals on Ski Erg

OHS (95/65)

*Run 400M after every round of OHS

Video courtesy of Kristi Eramo O’Connell.

Core and shoulder stability will be the order of the day today.  Keep the core engaged in all the movements (to include Ski Erg) and get those shoulders moving in the push press and ski erg and make sure they stay stable in the OHS.  Think of the run as a time to shake out the shoulders for the next round.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M Row

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out T-Spine and hamstrings – 30 passes