Warmup:

500M row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10PVC pass throughs

30 sec OH banded stretch per side

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle.  Set bar down, shake out arms.  Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our pull motion this cycle will be the Deficit Deadlift.   Benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps).  Re-set the back and hips after EVERY rep.  Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position

 

Prior to the WOD, take some tips from Kelly Starrett (vid courtesy of Mobility WOD)

WOD:

CrossFit Open 12.2

AMRAP 10:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

Video courtesy of The CrossFit Games. Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

 

Scaling Options:

Bar weight -> As needed, as long as you increase weight every 30 reps

 

Cool Down:

T-Spine Roll out w/arms overhead  – 2 Min

Video courtesy of Rowing Strength

 

Back roll to v-sit – 10 reps, slow and controlled