Warmup:

Bear crawl 25’ and back

8 Push Up to Down Dog

5 Cobra to Hip Snap

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

5 Dual DB Floor Press

10 Scorpions

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

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our pressing movement for this cycle will be the Floor Press.  Horizontal Pressing is always important to chest/shoulder/ and triceps strength. The Floor press is a very versatile lift that can be performs anywhere.  Just be careful on the elbows when going down.

WOD:

Every 3 Min for 15 Min:

10 Pull Ups

5 Clean & Jerks @ 50-55% of 1RM

4 Lateral Burpee over Bar

Score each round separately

Target time per round – 1:30

Video courtesy of CrossFit Training.

The goal is to move as proficiently through the reps to get done with the work by right around the 1:30 mark each round.  If it takes you up to 2:30 in a round, consider scaling back something in the next round.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chset2Bar)

Bar weight -> 40% of 1RM -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side