Warmup:

2X:

1:00 Ski Erg

50’ suitcase carry L-arm

50’ suitcase carry R-arm

-then-

5 Down Dog to hip snap

Banded 7s*

20 Walking Lunges

Super Squat Hip Sequence**

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split 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:

Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation for the cycle will be the Bulgarian Split Squat. These will give you one hell of a unique tension on the legs. You’ll find little muscle groups you haven’t used in a while engaging in the movement (and likely being sore the next day).  Perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.

WOD:

21-15-9*:

Devil’s Press (50/35)

Overhead Squat (95/65)

*Perform at 100’ Farmer Walk (50/35) at the end of each round

Video courtesy of CrossFit Federal Hill.

While you want to move quickly through the Devil’s Press and OHS and you want to keep a safe grip on the DBs or bar, do your best not to OVER-grip.  What I mean is sometimes when we are moving with intensity, we have a tendency to really squeeze on whatever we are holding.  Well, if you do that throughout the Devil’s Press and OHS, your grip will be shot when you try to do the farmer walks.  Don’t let go of the DBs or bar, but relax your grip as much as you safely can so you have grip left for the rest.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Bar weight -> 75/55-> as needed (ELITE: 135/95)

Cool Down:

Banded Bully Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life.