Warmup:

Grab light KB

15 Cal Row

5 KB Deadlifts

5Russian Swings

5 Am KB Swings

5 Goblet Squats

Then…

Front Rack mobility 1 min per side (see video below, courtesy of Power Monkey)

 

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.  Our fourth attack on the Front Squat.  Just like with the heavy single we did on deadlift this week, if you are feeling good and want to shoot for a new 1RM, go for it!  Even if it means doing a few extra heavy singles to keep going up in weight.

WOD:

EMOM 18:

Min 1 – 100′ Suitcase Carry (50′ L-Hand, 50′ R-Hand) (53/35)

Min 2 – 30 Am Kettlebell Swings (53/35)

Min 3 – 25 Goblet Squats (53/35)

Video courtesy of T-Nation.  For the suitcase carry, start with the KB in the left hand, keep the core tight and walk 50’.  Put the KB down, turn around, pick up the KB in the Right hand, and walk back to that starting point.  Good, efficient movement in each minute should allow you to get about 20 seconds rest per minute.  Earn that rest!

 

Scaling Options:

KB weight -> 35/25 -> as needed

 

Cool Down:

Cobra Pose – 2 Min

 

Front Rack Mobility

(same one from warmup)