Warmup:

Banded 7s – see video below

10 Spider-Man lunge w/twist

5 inchworm push ups

10 box to bend

10 kneeling lat stretches

:20 handstand hold

Barbell warmup – with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean

Video courtesy of Mayhem Athlete.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Accumulate a total of 2:00 Dead hang from the Pull Ups bar

Video courtesy of OPEX Fitness.

Best way to save your shoulders in this dead hang?  Go into an active position. With us accumulating 2 minutes of hanging, every time you break, stop counting the time, and then pick it back up when you hop back on the bar.

WOD:

10-9-8-7-6-5-4-3-2-1:

Hang Power Clean (115/80)

Handstand Push Ups

Video courtesy of CrossFit HQ.

Aim to be more methodical in the first few rounds of this WOD.  Don’t hit the gas until you are down around the sets of 4 or 3.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

HSPUs -> Pike Push Ups off box or floor -> Seated DB press (weight you can go unbroken) (ELITE: Strict HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm mash – 1 min per side

Video courtesy of K Squared Fitness