Warmup:

3X:

100M medball run

5 MB Squats

5 MB Thrusters

5 Kip Swings

Then…

:30 Banded Front Rack stretch – see video below, courtesy of BWCF

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

5X5

Increase weight ea set

Compare to 8Nov

Video courtesy of CrossFit HQ.

Re-test week marches on with our re-visit of Front Squat 5X5.  Keep the core engaged throughout the lifts and grind through!

WOD:

15 Min AMRAP:

7 Pull Ups

14 Med Ball Bearhug Walking Lunge (20/14)

28 Wall Balls

Video courtesy of Pete Tormey.

Steady pace through each movement will be the order of the day. In the medball bearhug walking lunge, engage the core to prevent you from leaning forward in the lunge.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

MB weight -> 14/12 (ELITE: use heavier sand ball for lunges)

Cool Down:

Couch Stretch – 1 Min per side

T-spine stretch on Med ball – 2 Min

Video courtesy of Invictus Fitness.