Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Hollow Rocks

5 Cobra to Down Dog

20 Calf Pedals in Down Dog

5 Cobra to hip snap

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then 5 reps Push Press

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last cycle our Pressing movement focused on Strict Press. This cycle, we’ll build on that with the Push Press. Using the hip inclusion to add more force to the bar to get it moving.  The goal is about a 30% increase between Press and Push Press.

WOD:

CrossFit Open 12.1

AMRAP 7:

Burpees to 6” target

Video courtesy of The CrossFit Games.

With the 2025 CrossFit Open right around the corner (25.2 will be our workout of the day on 28Feb) we thought it was time to have a little fun and get us back in the mindset/feeling of the Open WODs.  So, each Friday leading up will either be a repeat of an Open WOD or a WOD inspired by an Open WOD.  This week, we go way back to 2012 for WOD 12.1.  Who doesn’t love Burpees?!  And these burpees a jump to touch a target that is 6” above your reach.  As you can see in the demo video, even though it is 7 minutes, sprinting would be a mistake.  Smooth and steady, kids.

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per side