Warmup:

Banded 7s*, then..

8 Min AMRAP:

5 Inchworm push ups

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

:30 Bike

Then…

Squat Hip Sequence**

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

Videos courtesy of Mayhem Athlete and Mobility WOD, 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:

Overhead Squat

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third time doing Overhead Squats this cycle.  With the working sets back up to 5, but the reps dropping to 3, aim to go higher per set than you did in the 3X5 week.  Make sure to keep the shoulders engaged the whole time!

 

WOD:

5-4-3-2-1*:

Wall Walks

*After every set, complete a 15/12 Cal Echo Bike

 

Time cap: 16 Min

Video courtesy of CrossFit HQ.

With the reps of the wall walks dropping each round, don’t get into too much of a rush to complete that your form goes south.  Keep the core and shoulders engaged throughout each rep.

 

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Video courtesy of CrossFit Burgos. Demo of a scaled wall walks

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Couch Stretch – 2 Min per side