S/S/S:

Back Rack Reverse Lunge (out of rack)

10,9,8,7,6 Per Leg

Increase weight ea set

Video courtesy of Train FTW.  Week 4 of the Back-Rack Reverse Lunge.  Reminder on technique: 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 5X3 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This week is all about muscular endurance, so these sets will be much longer than you are used to. Still, aim for a weight that will push you all the way to the end of each set, and make sure you climb in weight each set.   Let’s do it!

WOD:

10-9-8-7-6-5-4-3-2-1:*

Thrusters (115/80)

KB Sumo Deadlift High Pull (70/53)

*Top of every minute – Complete 4 Burpee Over Bar

15 Min Time Cap

So, the workout will begin with 4 Burpee over bar, and then go into 10 Thrusters, then 10 KB Sumo Deadlift High Pulls, then 9 Thruster, and 9 KB Sumo deadlift high pulls, etc.., BUT,at the top of every minute, stop wherever you are in the WOD and do 4 burpee over bar.  This continues until the you finish the final set (1 thruster, 1 KB SDHP). Quick demo of Sumo Deadlift High Pull with a KB (video courtesy of WODStar)

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

KB weight -> 53/35-> 35/26 -> as needed

Cool Down:

Couch Stretch – 3 min per side

V sit on wall – 3 min

Video courtesy of Signum CrossFit.  Quick demo of the Wall V-sit