Warmup:
10 Cal Row
10 Cobra to Downward Dog
10 Scorpion
10 Iron Cross
10 Cherry Pickers
20 Sec Hollow hold
10 Hollow Rocks
5 V-Ups
5 Cal Sprint on Rower
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).
S/S/S:
Deficit Deadlifts
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness. Last time hitting Deficit Deadlifts this cycle before we re-test our 5X5! With the reps per set being 5,4,3,2,1, respectively, the goal is to hit something heavy in each set. The last set should be a heavy single. If it happens to be a 1RM, cool! But focus more on just getting something heavy up rather than chase a 1RM.
WOD:
AMRAP 10:
Row for Cals
On the 1:00 – 1 Ab-Mat Sit-Up
On the 2:00 – 2 Ab-Mat Sit-Ups
On the 3:00 – 3 Ab-Mat Sit-Ups
On the 4:00 – 4 Ab-Mat Sit-Ups
On the 5:00 – 5 Ab-Mat Sit-Ups
On the 6:00 – 6 Ab-Mat Sit-Ups
On the 7:00 – 7 Ab-Mat Sit-Ups
On the 8:00 – 8 Ab-Mat Sit-Ups
On the 9:00 – 9 Ab-Mat Sit-Ups
Think of this as an EMOM with a continuous row involved! On the early minutes, with the lower Ab-mat sit up reps, try to crank on the cals!
Scaling Options:
AB mat sit ups -> Feet Anchored
If no rower, do Sumo Deadlift high pulls with 95/65. Every rep = 1 Cal
Joint Strike CrossFit 