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
Joint Strike CrossFit 