Warmup:
:30 Jump Rope
Bear crawl 25’ and back
8 Push Up to Down Dog
10 Scorpions
:30 Jump Rope
10 Thread the Needle
10 Kneeling Lat Stretch
10 Over & Backs
Barbell Warmup – With an empty bar, complete 5 reps of: Strict Press, Push Press, Push Jerk. Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second instance of Floor Press for this cycle. Beautiful thing about floor press is if all racks are taken in the rig, you can perform these on an open floor. Just pair up with someone to lift the bar to your hands at the start and have them take the bar when you finish.
WOD:
AMRAP 12:
15 Double Unders
5 Shoulder to OH (115/80)
25 Double Unders
10 Shoulder to OH
Etc…
*Add 10 Double Unders and 5 Shoulder to OH each round
Video courtesy of Coop CrossFit.
Today gives us a nice ascending ladder of double unders and shoulder to overhead. For the Shoulder2OH, would suggest at a minimum, go with push press, but as the sets get longer and fatigue starts to creep in, move to push jerk.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE:135/95)
Double Unders -> Start with 30 Single Unders and add 20 SUs each round
Joint Strike CrossFit 