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Warmup:

10 Cal Row

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Cobra2Downward Dog

50 Single Unders

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kipping Swings, Kipping Knee Raise, Toe2Bar

30 High-Jump SUs

20 Double Unders or 3 attempts

 

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade. Our pulling movement this cycle will be Sumo Deadlifts. The amount of good this movement will do for your whole posterior chain, which in turn will make your squats stronger, cannot be understated.  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!

 

WOD:

3 Rounds:

100 Double Unders

20 Toe2Bar

20/15 Cal Row

Video courtesy of CrossFit HQ.  Some good efficiency tips on Toe2Bars. Don’t let the triple-digit number of Dubs per round dictate the pace you do your Double Unders.  Trying to come out at a hyper-fast speed has a higher tendency to a missed Dub, whereas a slightly slower, yet consistent and controlled pace will allow you to string more reps together will less chance of tripping up on your rope.

 

Scaling Options:

DUs -> 250 SUs per rounds

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

 

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Cobra Pose – 2 Min

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