Warmup:

10 Box Step ups

10 Hollow Rocks

10 Kneeling Lat Stretch

5 Tuck Jumps

10 Ab Mat Sit Ups

5 Box Jumps

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Banded Pull Ups or Ring Rows, Kipping Pull Ups or Banded Pull Ups or Ring Rows

Barbell warmup – With an empty bar, and hands right outside the shoulders, with the elbows down and in from of the bar, perform 5 reps of: Strict Press, Push Press, Push Press with a 2-sec pause in the dip.

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 17Jan2025

Video courtesy of Catalyst Athletics.We finish up re-test week with our 5X5 Push Press.  Again, if you did all the work over the last 9 weeks, you should be able to go heavier per set than you did on 17Jan.

WOD:

15 Min AMRAP:

21 Box Jumps (24/20)

15 Ab-Mat Sit Ups

9 Pull Ups

Video courtesy of Abmat.

Classic CrossFit WOD for today!  While the Box Jumps and Pull Ups are very technique-driven, don’t sleep on the ab-mat sit up technique.  Keep your spine safe!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

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

Pull-ups -> Banded Strict -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per leg