Warmup:
1:00 Ski Erg
10 Huggers
10 Over & Backs
5 Inchworm Push Ups
1:00 Ski Erg
50’ Single-arm Front Rack carry (per arm)
2 Wall Walks
:30 Handstand Hold
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
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second time hitting our Strict Press this cycle. With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week. Goal = last set of 5 is heavier than the last set of 5 from the 5X5 week.
WOD:
EMOM 15:
Min 1: :30 Handstand Hold on wall
Min 2: 100′ Sandbag shoulder carry (100/70) or Dual DB Front Rack Carry (50/35)
Min 3: 15 Handstand Push Ups
Videos courtesy of Triangle CrossFit and Upside Strength, respectively. Demos of either the sandbag shoulder carry or dual DB front rack carry.
Core and shoulders are the focus of today’s EMOM. In both movements where we are getting upside down, keep the core fully engaged and shoulders pressing. In the sandbag or Dual DB front rack carry, same thing on the core, keep it tight to prevent a forward lean.
Scaling Options:
HS Hold -> Pike Hold off box -> Plank (ELITE: Free-standing HS Hold)
Sandbag -> as needed
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Joint Strike CrossFit 