Warmup:

1:00 Ski Erg

Banded 7s*

Bear crawl 30’

Stiff-leg bear crawl 30’

Crab walks 30’

Seal walks 30’

:30 single unders

10 Calf Pedal in down dog

:30 Double under attempts

Barbell warmup – With an empty bar, perform 2 sets of 10 floor 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:

Floor Press

5X3

Increase weight ea set

Videos courtesy of CrossFit HQ.

Third time hitting Floor Press this cycle.  Our work sets go back up to 5, but reps drop to 3 per set.  So, aim to go heavier per set than you did on the 3X5 week.

WOD:

AMRAP 15:

250M Ski Erg

50 Double Unders

5 Wall Walks

Do your best to NOT come out of the gates fast on this one.  Sure, you could float through the small ski erg distance and the batch of dubs, but if you start those wall walks at a high heart rate and heavy breathing, you very well could hit a wall pretty quick.  Rather, be steady and smooth on the ski erg, allowing your breathing to stay normal.  Do the same on the jump rope.  As you approach the wall for the wall walks, shake the arms out a little.  If you know 5 wall walks in a row is outside your ability, hit one, then take a good 10 seconds to shake out the arms and re-focus before doing the next.  Will this make your first round a little longer?  Sure, but if you can maintain that pace, you’ll get more rounds than if you got your first round dine super-fast and then struggled for the rest of the time.

Scaling Options:

Dubs -> 25 -> 75 Single Unders

Wall Walks -> to scaled distance -> inchworm push ups

Cool Down:

Calf Pedal in Down Dog – 30 per side (slow and controlled)

Banded Bully Stretch – 1 Min per side