Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Jerk this cycle.  With the goal of heavier sets than the 5X5 week, really use that leg drive you move the weight prior to dropping and punching.

WOD:

“Cindy”

As Many Rounds in 20 Minutes of:

5 Pull-ups

10 Pushups

15 Air Squats

Video courtesy of WOD Prep.

Before you know it, it’ll be Memorial Day weekend, and with that weekend, we WILL do “Murph”.  So, look for some days with a “Murph” prep focus.  What better way than to hit a CrossFit Benchmark that has the gymnastics movements in Murph.  If this is your first time doing Cindy, steady movement is your friend.

Scaling Options:

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

Push Ups -> off bench or box

Air Squats -> to depth

ELITE: Do WOD with Vest

Cool Down:

Cross Body Lat Stretch – 1 Min per side

Doorway Stretch – 1 Min per side