Warmup:

1 Min Ski Erg

10 Over & Backs

10 Huggers

10 1-Arm DB deadlifts ea side

10 Bow to Bends

10 Thoracic High Fives

5 1-arm DB press per side

10 Iron Crosses

2 Wall Walks

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Clean Pulls prior to our 5X% re-test.  The goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double.  And finishing off with the heaviest single for the day. Goal = be a bit above your Clean 1RM

WOD:

Partner WOD

AMRAP 20:

8 Call Ski Erg

8 Devil’s Press (50/35)

8 Handstand Push-Ups

You go/ I go. Partner 1 completes a round while partner 2 rests and vice versa

Video courtesy of CrossFit HQ.

Fun little partner WOD for our mid-week grind.  While one partner does a full round, the other partner is resting.  Once one partner finishes a whole round, the other partner will begin their round while the first partner rests. Score is total combined rounds for the team.  If you don’t have a partner, do 1:1 work/rest like yesterday’s WOD.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press (ELITE: Deficit HSPUs)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side