Warmup:

1:00 Jump Rope

Banded 7s*,then…

10 Thread the needed

5 Cobra To Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

8 lateral jumps over bar

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push 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:

Push Press

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second time with our Push Press progression this cycle.  Like we talked about last time, don’t just drop into the dip for the push press, rather pull yourself down to build that tension in the body.

 

WOD:

5 Rounds For Time:

5 Hang Power Cleans (155/105)

10 Burpee Over Bar

50 Double Unders

 

Time Cap: 15 Min

Video courtesy of CrossFit HQ.

If you do the quick math, to make the time cap, keep each round 3 minutes or less.  If right off the bat, you know you can’t keep that pace, scale the WOD!

 

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

 

Cool Down:

Scorpion Pose – 1 Min per side

 

Calf Pedal in Down Dog – 20 Per side