Warmup:

1:00 Row

10 Samson Stretch

10 Iron Cross

10 Scorpion Stretch

10 Kickers per side

10 Kneeling Lat Stretch

10 Air Squats

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

WOD:

10 Rounds:

6 Pull Ups

12 Push Ups

18 Air Squats

Goal – Go unbroken on each movement, keep rest to transition between movements

Video courtesy of Mayhem Athlete.

Little bit of “Murph” prep to finish off the week.  Make today about staying as consistent as possible in each movement, and get through each piece unbroken. That means, I should aim to do all my pull ups unbroken, take a second or two and shake out the arms prior to doing the push-ups, then hit those unbroken. Then, as I am standing up, take a breath or two before zeroing in on doing the set of squats unbroken.  Once I have done that, I want just enough rest so I can repeat that performance in the next round.

Scaling Options:

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

Push Ups -> off bench or bar

Air Squats -> to depth

(ELITE: wear vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Tabata rollout, full body

Warmup:

:30 Jump Rope

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 KB deadlifts

5 Russian Swings

10 Spider-Man Lunge w/twist

:30 Jump Rope

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

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

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

WOD:

AMRAP 15:

30 Double Unders

15 Russian KB Swings (70/55)

30 Double Unders

15 Deadlifts (185/130)

Video courtesy of CrossFit HQ.

Today is going to test that posterior chain! If done correctly, the dubs will get the hamstrings fired up. That said, make sure to shake out the legs prior to picking up either the KB or the bar.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 55/35 -> as needed

Bar weight -> 165/115 -> as needed (ELITE:225/155)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged.