WE’RE Back!  The Combat PT Staff are back this week, so please stop by to see what time classes will be held.

Warmup:

:30 Ski Erg

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

:30 Ski Erg

Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 13 Aug

Video courtesy of CrossFit HQ.

Our re-test week begins with our Floor Press 5X5 re-do.  The goal is to go heavier per set than you did on 13Aug.

WOD:

For Time:

1:00 Max Cals – Ski Erg

1:00 Rest

-Continue until 150/120 Cals (total) are accumulated

Time Cap – 20 Min

Video courtesy of Monroe Miller.

Rather than trying to go into an all-out sprint for the minute, aim for a steadier, higher-than-normal output.  Find a pace you are able to maintain the whole minute, but isn’t so fast that at the end of the rest minute you have nothing in the tank.  Know going in that this WOD will at the quickest take about 15 Min.

Scaling Options:

Scale Cals to 100/70 (ELITE: 150/120)

Cool Down:

Child’s Pose – 2 Min

Banded Shoulder Stretch – 1 Min per side