Warmup:

1:00 Echo Bike

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Torso twists

10 Spider-Man Lunge w/twist

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Overhead Squats this cycle.  Working sets drop to 3, but reps stay at 5 per set.  Aim to go heavier this week than you did the 5X5 week.

WOD:

24-18-12*:

Cal Echo Bike (women’s cals: 21/15/9)

Pull Ups (same number men and women)

*After every round, complete 20 Walking Lunges

Video courtesy of CrossFit HQ.

Think of the walking lunges as a time for your lungs to recover and get ready for the next big round of bike and pull ups!

Scaling Options:

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

Cool Down:

Lat Stretch on rig – 1 Min per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Saves