Warmup:

2X:

50’ empty sled push

50’ empty sled drag

5 med ball squats

5 med ball thrusters

10 Alt Lunge

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

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

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last go at our Bulgarian Split Squats for this cycle before we re-test our 5X5. Looking at higher reps this week to work that muscular endurance. With the sets being longer, stay focused and grit through!

WOD:

40-30-20-10*:

Wall Balls (20/14)

*100’ Sled Push (2×45/1×45) and 100’ Sled Drag after each round

Videos courtesy of Stream Fitness and Team CrossFit USA, respectively.

Hope you didn’t have plans to use your legs too much after today.  This will get them screaming!  Stay steady on thew wall walls, and smooth and steady on the sled push and drag

Scaling Options:

MB weight -> 14/10 -> as needed

Sled weight -> as needed (ELITE:4X45/3X45)

Cool Down:

Couch Stretch – 1 Min per side

Banded hamstring Stretch – 1 Min per side