Warmup:

:30 Jump Rope

10 Push up to Down Dog

10 Hollow Rocks

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

10 Scorpions

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Then, Warmup to Bench Press working weight

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Videos courtesy of CrossFit HQ.

Last time hitting Bench Press before our 5X5 re-test.  The goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

4 Rounds:

9 Dual DB Power Clean & Jerks (50/35)

15 Toe2Bar

21 Double Unders

On the DB Clean & Jerks, you only need one head from each DB to touch the ground at the bottom.

Scaling Options:

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

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

Dubs -> 50 Single Unders

Cool Down:

Scorpion stretch – 1 Min per side

Cobra Pose – 2 Min