Warmup:
200M jog
10 Kickers per leg
10 Bow2Bends
10 Squat2Stands
10 Cherry Pickers
10 Alt Toe Touch
10 Cobra2Downward Dog
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of Rogue Fitness. Our second time hitting our Pulling movement for this cycle will be the Sumo Deadlift. The sets go down, from the 5X5 week, so aim to go heavier each set. As you see in this video, wind up the hips in set up, then the second the back is flat and then shins touch the bar, lift!
WOD:
28-21-15-9:
Devil’s Press (50/35)
Handstand Push Ups
Video courtesy of CrossFit Federal Hill. Ah, the return of a fan-favorite, the Devil’s Press! Take the tips on the video to heart to make these as efficient as possible. The more efficient the movement, the fast you get through the reps. The faster you get through the reps the quicker this WOD is done!
Scaling Options:
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up
Video courtesy of NorCal Fitness. Demo of Pike Push Up from a Box…
https://www.youtube.com/watch?v=sposDXWEB0A
Video courtesy of Global Bodyweight Training. Demo of Pike Push Up from the floor.
Joint Strike CrossFit 