Warmup:

:30 Jump Rope

20 Calf Pedals in Down Dog

10 Thread the Needle

5 Push up to Down Dog

:30 Jump Rope

:20 Handstand Hold

10 Pike Push Ups

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom

S/S/S:

Strict Press

5X5

Add weight ea set

Video courtesy of CrossFit HQ.

Our pressing movement this cycle will be Strict Press.  Working your strict pressing strength will give you a better foundation to build all other pressing movements.

WOD:

16 Min EMOM:

Odd Min – 10 Handstand Push Ups

Even Min – 50 Double Unders

Video courtesy of Misfit Athletics.

Today we’re looking for upper body pressing stamina and repeatable cardio output in this two-movement EMOM.  A tight core and good pressing mechanics will go a long way on the HSPUs. On the dubs, aim to be smooth and consistent over super-fast.  Goal per minute: 30-40 seconds of work.

Scaling Options:

HSPUs -> cut to 5 reps -> Pike Push Ups off box -> Pike Push Ups off floor (ELITE: Strict)

Dubs -> cut reps in half -> 75 Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side