Re-Test Week!!!!  Let’s go!!

Warmup:

50 Single Unders

25 R-Leg SUs

25 L-Leg SUs

30 Alternating SUs

25 Double Unders or 5 attempts

10 Cherry Pickers

10 Iron Cross

10 Scorpion

2×10 empty bar RDL

S/S/S:

Clean Pull

5X5

Increase weight ea set

Compare to 9Dec2020

Video courtesy of Catalyst Athletics.  Let’s kick off re-test week the right way!  A re-test of our Clean Pull 5X5.  If you went hard every time we hit these over this cycle, then each set of 5 today should be heavier than when we did this on 9Dec2020.  Let’s move some weight!!

WOD:

18 Min AMRAP:

10 Cal Row

10 Double Unders

15 Cal Row

20 Double Unders

20 Cal Row

40 Double Unders

…etc

Every round, add 5 cals to row and double the DUs

Score = reps + cals

 

This ascending ladder AMRAP favors those with efficient Dubs.  If Double Unders aren’t in your wheelhouse, today is a great time to get good practice on them!!  Don’t forget, every round, the row goes up by 5 cals, and the Dubs double in number (doubling double unders..get it?…no…just me, huh?)

 

Scaling Options:

If no rower – Sumo Deadlift High Pull (95/65) 1 rep per cal

Double unders -> 2X Single Unders

 

Cool Down:

GHD Back Extensions* – 3X15

Video courtesy of CrossFit HQ.

 

Calf Stretch on rig – 1 Min per side