Warmup:

:30 Ski Erg

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Box Step Overs

5 Tuck Jumps

4 Box Jump Overs

:30 Ski Erg

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Just like last week’s Banded Deadlifts and Push Jerk, our goal today is to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double.  Then, finish off with the heaviest single for the day.  If it turns into a new 1RM, sweet!

WOD:

30-25-20-15-10:

Ski Erg (Cals)

Box Jump Overs (24”/20”)

Time Cap: 16 Min

Video courtesy of CrossFit HQ.Got an upper body to lower body couplet to make your Thursday rock! Of the jump over variations on the video, to protect your Achillies tendon, I’d do the last one.

Scaling Options:

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min