S/S/S:
Sumo Deadlift
1,1,1,1,1
Increase weight ea set
Video courtesy of Rogue Fitness. Last time hitting Sumo Deadlifts this cycle before we re-test our 5X5. Today’s goal is 5 heavy singles. If you hit a 1RM, great! If not, no biggie. Focus on good form and pushing as heavy as your body will allow!
WOD:
12 Min AMRAP:
10 Deadlifts (155/125)
10 Burpee Over Bar
10 Pull Ups
| At the start, you’ll feel like you can move through rounds pretty fast. Just don’t try to sprint from the get-go, as the workloads will catch up before you know it. Try to keep a deliberate pace the whole 12 min. |
Scaling Options:
Bar weight -> as needed (should be weight you can do sets unbroken)
Pull Ups -> Buddha Pull Ups
Video courtesy of NotKrisRoe. Quick demo on the Buddha Pull Ups. If not able to do this, go to ring rows.
Cool Down:
Back extensions – 3×12
Video courtesy of Rogue Fitness. Demo on the GHD Back Extension.
Joint Strike CrossFit 