Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Bike

10 Hollow Rocks

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

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting our Strict Press this cycle.  With the working sets back up to 5, but the reps dropping to 3, aim to go heavier per round than you did on the 3X5 week. Goal = last set of 3 is heavier than the last set of 5 from the 3X5 week.

WOD:

21-15-9:

Ski Erg (Cals)

Handstand Push Ups

Echo Bike (Cals)

Ab-mat Sit Ups

Video courtesy of Train FTW.

Steady but fast pace to start, and pick up the speed as the rounds go on.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Ab mat sit ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle pose – 1 Min per side