S/S/S:

Bench Press

5×5

Increase weight ea set

Last new move of this 6 week cycle of movements. Bench: pin shoulder blades into the bench, feet securely on the ground, have partner lift off, make sure you are set before they take the hands off the bar. Increase weight each round.

WOD:

3 Rounds For Time of:
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Burpees over the barbell

Video courtesy of CrossFit HQ.  CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.

Scaling Options:

Run – 500m Row

SDHP – 75/45 ->55/35 -> 45/25

X-tra:

Superset

4×12 ea of

-Incline Dumbbell Press

-Decline push up

Hit 12 incline DB press, then go directly to decline push ups (suggest put feet up on bench or box and hands on floor). This is one set. Rest as needed between sets.

Doorway stretch* – 2×1 min per side