This is your weekly reminder to give your body an hour of self-care this week at SSgt Jones’ Yoga class at the Community Commons (Bldg. 700) at either 0700 or 1400 this Thursday. Click on the above pic for the sign-up page.
Warmup:
1:00 Jump Rope
5 Inchworm push ups
10 Banded Shoulder Press per side
10 Spider-Man Lunge w/twist
10 Bow2Bends
2 Wall Walks
:10-:20 handstand hold
Barbell warmup – With an empty bar, perform: 5 Strict Press, 5 Dip/Drive, 5 Push Press, then 2 sets of 10 floor press
S/S/S:
Floor Press
5X5
Increase weight ea set
Compare 12Aug2026
Video courtesy of CrossFit HQ.
Re-test week begins with our re-test of Floor Press. If you followed each instance of Floor Press, we have done this cycle, then each set you do should be heavier than each corresponding set you did on 12 Aug.
WOD:
12 Min AMRAP:
6 Push Press (115/80)
12 Handstand Push Ups
24 Double Unders
Video courtesy of WOD Prep.
I know this may sound odd, but use the Double Unders as a recovery point. Your shoulders will feel pretty smoked after the Push Press and HSPUs, so try to relax your arms while in the jump rope work. Don’t aim to sprint in these either. Find a steady rhythm and control the breathing.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
HSPUs -> Pike Push Ups off floor or box
Dubs -> 18 per round -> 50 Single Unders
Cool Down:
Banded Bully Stretch – 1 Min per side
Calf Pedal in Down Dog – 30 per side
