Pic courtesy of CJRTB Books. Happy Boxing Day and welcome back to the gym! Don;t forget, the Combat PT Tent is on limited hours today and tomorrow. Get your WOD in when you can!
Warmup:
400M jog
10 Thread the Needle
10 Over and Backs
10 PVC pass Thrus
5 Inchworm push ups
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
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ.
Last time hitting our Strict Press this cycle prior to our 5X5 re-test. Just like we did with Deficit Deadlifts and Front Squats last week, our goal is start with a heavy set of 5, then a heavier set of 4, then an even heavier triple, then an even heavier double, and finishing off with the heaviest single you can do for today. If that happens to be a new 1RM, awesome! If not, make it heavy for the day.
WOD:
“JT”
21-15-9:
Handstand Push-Ups
Ring Dips
Push-Ups
Video courtesy of Invictus Athletics.
Shoulder and triceps will get pretty toasty by the end of this one! The best idea, don’t hit failure on any movements. Meaning, as soon as fatigue starts to kick in, when you feel you have about one or two reps left in your, come off of whatever movement you are doing and shake out the arms and get back at it.
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Ring Dips -> Stationary Dips -> Box Dips -> Bench dips
Push Ups -> off bench
Joint Strike CrossFit 