Warmup:

8 Box Step ups

Bear crawl 30’ and back

Inchworm to hollow* 30’

Seal Walk** 30’

5 Cobra2Hip Snap

4 Box Jump Overs

10 Scorpions

2 Burpee Box Jump Overs

Videos courtesy of Lindsey Otanicar and OPEX Fitness, respectively

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second time hitting Bench Press this cycle.  The sets drop to 3, so aim to go heavier in the work sets than you did on the 5X5 week.

WOD:

8-12-16-20-16-12-8:

Burpee Box Jump Overs (24″/20″)

Renegade Rows (No Push-Up) (50/35)

Video courtesy of Futboler Fit HQ.

Little up and down the mountain with some burpee box jump over and renegade rows.  On the burpees, utilize a cobra to hip snap technique to save what energy your already-taxed shoulder and check have to allow you to stay as stable as possible in the Renegade Rows.

Scaling Options:

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

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min