Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

5 Push Press

S/S/S:

Clean Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time working on Clean Deadlifts prior to re-testing our 5X5.  So, today’s goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

Push Press

5-5-5-3-2-2-1-1-1:

Rest as needed between sets.

Score is heaviest single completed

Video courtesy of CrossFit HQ.

Today is all about some lifting!  After finishing up the Clean Deadlifts, we’ll move into a focus on Push Press.  Big thing to make sure you do is actively pull yourself into the dip, don’t just drop.  This will allow you to load up the hips and use the core-to-extremity method to move as much weight as possible.

Scaling Options:

If new to CF or if you have a shoulder injury, switch to DB Push Press

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side