200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog


Sumo Deadlift


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!



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…

Video courtesy of Global Bodyweight Training.  Demo of Pike Push Up from the floor.


Cool Down:

Thread the Needle hold – 1 Min per side


Childs Pose – 2 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s