Warmup:
400M run
Walking Lunge 30’
Inchworm 30’
Duck Walk 30’
Crab Walk 30’
Side lunge 30’ & back
:30 Banded Front Rack stretch – See video below, courtesy of BayWay CrossFit
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
3×5
Increase weight ea set
Video courtesy of CrossFit HQ.
We continue our work with Front Squats this cycle. Focus on keeping that torso as upright as possible and keep the heels glued to the ground.
WOD:
For Time:
35 Dual KB Thrusters (55/35)
50′ Suitcase Walking Lunge
25 Dual KB Thrusters
100′ Suitcase Walking Lunge
15 Dual KB Thrusters
150′ Suitcase Walking Lunge
5 Dual KB Thrusters
200′ Suitcase Walking Lunge
Videos courtesy of WODStar and ShapeFit, respectively.
Set up either a 25’ or 50’ area for your lunging. Keep the KBs to the side, and keep your chest up as you lunge. For the KB Thrusters, don’t set the bottom of the KBs on the top of your shoulders. Rather, keep your elbows high to the sides and create that pocket between the forearm and bicep for the bottom of the bell to sit. Drive those legs as you come out of the squat to drive the KBs up.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 