Warmup:
:30 Echo Bike
Bear crawl 25’ and back
8 Push Up to Down Dog
10 Scorpions
Banded 7s – see video below, courtesy of Mayhem Athlete
10 Thread the Needle
10 Push Ups
10 Over & Backs
Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
10,9,8,7,6
Increase weight ea set
Video courtesy of CrossFit HQ.
Final time doing Floor Press prior to re-testing our 5X5. Today we go for some muscular endurance and go for some higher rep sets. Make sure each set you add weight.
WOD:
3 Rounds:
16/12 Cal Echo Bike
15 Deficit Push Ups*
10 Push Jerks (115/80)
*Perform deficit push ups on a set of 45/25 plates
Video courtesy of Taylor Deering.
Lots of pushing today! Make sure in the deficit push-ups your chest and thighs still make contact with the ground at the bottom.
Scaling Options:
Deficit Push Ups -> push-ups -> push-ups off bench or box
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Joint Strike CrossFit 