Warmup:
200M Jog
Banded 7s*,then…
10 Thread the needed
10 Hollow Rocks
1 Rope Walk
5 Cobra to Hip Snap
5 Toe2 Rope**
Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, Push Press
Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.
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:
Push Press
5X5
Add weight ea set
Video courtesy of Catalyst Athletics.
Our Pressing movement this cycle will be the Push Press. Make the focus today be the loading of the hips in the dip. What I mean by that is don’t just drop into the dip, but pull yourself into the dip. This way everything is engaged and ready to help with the up movement.
WOD:
3 Rounds:
400M Run
8 Devil’s Press (35/25)
2 Rope Climbs (15’)
Time Cap – 16 Min
Video courtesy of CrossFit HQ.
Once you clamp your feet together on the rope in your rope climb, extend the arms as high as you can on the rope, then do a “toe-to-rope”, re-clamp the feet, pull your hips to the rope and then hand over hand, move the hands back up to the highest grip you can get. Doing this will keep this movement from being arm-dominant.
Scaling Options:
Run -> 500M Row
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Rope Climb -> to shorter distance -> 2 Rope Walks per rope climb (ELITE: 3 Rope Climbs per round)
Joint Strike CrossFit 