Warmup:

1:00 Ski Erg

Banded 7s*,then…

10 Thread the needed

10 Hollow Rocks

10 Iron Cross

5 Inchworm push ups

:10 Handstand Hold

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press

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:

Strict Press

5X3

Add weight ea set

Video courtesy of CrossFit HQ.

Third session of Strict Press this cycle. with the reps per set dropping to 3, aim to go even heavier than the 5X5 and 3X5 weeks.

WOD:

3 Rounds For Time:

15 Handstand Push Ups

20 Hang Power Cleans (95/65)

50 Ab-mat Sit Ups

Video courtesy of Misfit Athletics.

Be prepared for your core and hips to feel this one today! Be smooth on cycling the hang power cleans and breath through the sit ups.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press

Bar weight -> 75/55 -> as needed (Elite: 115/80)

Sit ups -> feet anchored (ELITE: GHD sit ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min