Warmup:

1:00 Ski Erg

Banded 7s* (see below),then…

10 Air Squats w/:03 hold @ bottom

10 Thread the needed

10 Hollow Rocks

10 Alternating Lunges

5 Inchworm push ups

:10 Handstand Hold

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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

5X5

Add weight ea set

Compare to 13Nov

Video courtesy of CrossFit HQ.

We finish re-test week with our redo of Strict Press 5X5.  Again, if you did every Strict Press session this cycle, there is no reason you can’t go heavier per set than you did on 13Nov.

WOD:

13 Min AMRAP:

10 Handstand Push Ups

8 Toe2Bars

6 Alternating Pistols

Video courtesy of Invictus Athlete.

Today’s WOD is one you HAVE to do if you are not good at Pistols.  Why?  Because the only way you will get better is by working those weaknesses!

Scaling Options:

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

Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups

Pistols -> Banded pistols* -> Pistols while holding rig -> Air Squats w/:10 hold at bottom

Video courtesy of WOD Star

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min