Warmup:

Banded 7s*, then..

8 Min AMRAP:

6 Box Step Overs

10 Hollow Rocks

5 Tuck Jumps

5 PVC OHS

Then…

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

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:

Overhead Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second stab at Overhead Squats this cycle.  With the working sets dropping to 3, aim to go higher per set than you did in the 5X5 week.  AS these get heavier, don’t let your body position get compromised.  Stay engaged!

WOD:

15 Min EMOM:

Min 1 – 10 Dual DB Box Step Overs (35/25) (24”/20”)

Min 2 – 25 V-Ups

Min 3 – 15 Box Jumps (24”/20”)

Video courtesy of The Progrm.

The goal should be to finish every minute in :45 or less.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> as needed

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHD sit ups)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Decided to step out of my comfort zone and give the Hyrox race a shot.  Did the doubles with a friend.  Didn’t die. Try new things folks!  Enjoy life!

Warmup:

1:00 Row

Walking Knee Hugs 30’

Heel2Toe 30’

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

Video courtesy of Runify

WOD:

2 Rounds of:

In 5 Min, complete:

400M Run

Max Cals – Ski Erg

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Row

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Echo Bike

Rest 2 Min

Score = Combined cals

Video courtesy of CrossFit HQ.

All cardio, all the time!!!  40 minutes of fun!! With each section being about the cals, you want to get the run buy-in out of the way at a good pace, but not so fast that you’ll be out of breath trying to tackle whatever machine you are coming on to. Keep your normal 400M pace, and maybe the last 5 meters, slow down and take a few deep breaths so you are ready to go for the rower, ski erg, or bike.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Hamstring Roll out – 2 Min per leg