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…

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