Warmup:
1:00 Ski erg
10 Line-facing hops
5 Inchworm push ups
10 Banded Good mornings
10 Spider-Man Lunge w/twist
5 Cobra to Down Dog
5 Cobra to Hip Snap
10 Bow2Bends
Barbell warmup – With an empty bar, perform: 5 good mornings, 5 RDLs, 5 deadlifts, then 2 sets of 10 floor press
S/S/S:
Floor Press
10,9,8,7,6
Increase weight ea set
Video courtesy of CrossFit HQ.
Last time hitting Floor Press this cycle before we re-test our 5X5. This week’s focus is on muscular endurance. Set one should be a set where hitting that 10th rep is an effort. Make increases that will still allow you to hit all the reps each set.
WOD:
Every 3 Min for 18 Min:
5 Deadlifts (275/195)
7 Bar Facing Burpees
200/180M Ski Erg
-Score = slowest round
Time cap per round: 2:30
Video courtesy of Mayhem Athlete.
Ideally, each round should take no more than 2 minutes. That said, not looking to go on a full-on sprint to get through. Rather, make each movement as smooth as you can so the heart rate does not spike.
Scaling Options:
Bar weight -> 225/160 -> as needed (ELITE: 315/225)
Bar facing burpees -> burpee to bar step over
Cool Down:
Iron Cross – 1 Min per side
Scorpion Stretch – 1 Min per side
