pic courtesy of CrossFit Corydon.  Helps put things in perspective when it comes to effort.


Back Rack Reverse Lunge


Increase weight ea set

Video courtesy of Train FTW.  Our Squatting movement this cycle will be the Back-Rack Reverse Lunge.  Take the barbell from the rack, take no more than a step back.  From here, set the feet shoulder distance apart.  Keeping the torso upright and without twisting the hips, take a step back with one leg.  Once your foot makes contact, lunge down on that leg until the knee gently touches the floor.  Once it touches, push through the opposite foot to come back to a standing position.  Bring the back floor back to even with the front foot. Repeat on the other side.  These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these!  The goal of the 5X5 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This continues for all 5 sets of 5.  Let’s get after it!



KB Sumo Deadlift High Pulls (70/53)

Goblet Squats (70/53)

Immediately Into…


DB Thrusters (50/35)

Devils Press (50/35)

Time Cap 12 min

Back-to-back couplets today!  Your goal for this WOD should be a sub-12 minutes to complete the ENTIRE thing.  You up for the challenge?

Video courtesy of WOD Star.  Quick demo for Sumo Deadlift High Pulls


Scaling Options:

KB weight -> 53/35 -> 35/25 -> as needed

DB weight -> 35/25 -> as needed


Cool Down:

Banded hamstring stretch – 2 Min per side


Couch Stretch – 2 Min per side

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