Warmup:

Grab med ball

200M Med Ball jog

10 Med Ball Deadlifts

10 Squats w/med ball

5 Push press to target

5 Wall Ball Shots

10 Pushup2Downward Dog

5 Plank Down-Ups (see video, courtesy of Urbacise)

On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).

Plank Down-Ups explained.  Rep starts with both forearms on the ground and ends when both forearms return to the ground.

S/S/S:

Deficit Deadlifts

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Deficit Deadlifts this cycle!   Reps drop to 3 per set, so aim to go heavier per round than the 3X5 week. As we now know, 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.

WOD:

EMOM 16:

 

Min 1- 16 Plank Down-Ups

Min 2- 14 Wall Balls (20/14)

Min 3- 12 Pull Ups

Min 4- 8 Alt DB Snatch (50/35)

 

The goal should be to finish the work of any given minute in 45 seconds or less.  With these rep schemes, this is very doable.  Keep the movements efficient.

 

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

DB weight -> 35/25 -> As needed

 

Cool Down:

Doorway Stretch – 1 Min per side

 

Rig Lat Stretch – 1 Min per side

Video courtesy of Harbor Park CrossFit