Warmup:
1 Min Echo Bike
10 Spider-Man Stretches
10 Kickers per leg
10 Scorpions
10 Heal2Toe
8 Box Step Ups
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5X5
Add weight ea set
Compare to 21 Aug
Video courtesy of CrossFit HQ.
Re-test week concludes with our Front Squat 5X5. If you hit each iteration of Front Squats this cycle, you should be able to go heavier per set than you did on 21Aug.
WOD:
5 Sets:
On a 2-min clock,
12/9 Cal Echo Bike
Max reps Box Jumps (24”/20”) in remaining time
-Rest 1:00 between sets-
Video courtesy of Misfit Athletics.
Find a good balance on your speed on the bike and allowing the legs to have enough juice to get some successful jumps in the remaining time each set.
Scaling Options:
Box height -> 16” -> as needed (ELITE: 30/24)
Joint Strike CrossFit 