Warmup:

1:00 Ski Erg

Banded 7’s*

10 Bow2Bend

10 Thoracic High Fives

10 Scorpions

10 PVC Pass Throughs

5 Dual DB (light) deadlifts

5 Dual DB hang Power Cleans

10 Scap Push-ups**

Barbell warmup – With an empty bar and hands right outside shoulders, perform 5 reps of: Strict Press, Dip/Drive, Push Press, Push Jerk

Videos courtesy of Mayhem Athlete and The Active Life, 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:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement for this cycle will be the Push Jerk.  Things to focus on during this cycle: actively pull yourself down in the dip, don’t just drop into it.  We want that dip sued to build up tension so you EXPLODE upwards with the hips to move the weight. Also, as you push the ground away when extending the hips, make sure you then begin the PUNCH the arms up so when you land, the shoulder and arms are in the most secure position to receive the bar.

WOD:

AMRAP 10:

12 Dual DB Hang Power Cleans (50/35)

9 Dual DB Push Jerk

6 Deficit Push Ups (hold DBs and make sure chest touches floor)

Video courtesy of CrossFit Lah.

Don’t let the body relax at the bottom of the deficit push-ups.  Reason being, you’re in a very stretched position on your shoulders and pecs at the bottom of this movement. If you don’t have tension on those areas already and then try to push up, it could lead to injury.

Scaling Options:

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

Deficit Push Ups -> regular push-ups -> Push-ups off bench

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 min per side