Warmup:

:30 Jump Rope

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

5 Empty Bar Strict Press

A-Skip 30′ and back*

B-Skip 30′ and back*

5 Empty Bar Push Press

:30 Jump Rope

Video courtesy of Runify

S/S/S:

For Time:

1 Mile Time Trial

Compare to 20240513

12 Min Time Cap

After cap, take 5 Min rest before WOD

Video courtesy of CrossFit HQ.

With the start of a new cycle, we also want to get some good baselines for our running, so today we get a nice re-test on our mile time.

WOD:

AMRAP 10:

2,4,6,8…of

Push Press (115/80)

5,10,15,20…of

Double Unders

Video courtesy of Marcus Filly.

Today’s ascending ladder AMRAP will look to test our pushing output as well as repeatable jump rope work.  On the push press, try to not just drop into the dip, but rather load up the hips as you drop into the 2” dip, then explode up to move that bar and save your shoulders.  On the dubs, remember, smooth is fast.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Dubs -> 3X Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Banded Bully Stretch – 1 Min per side