Warmup:
10 Bow2Bends
10 Box step ups
10 Spider-Man to Samson
10 Cherry Pickers
10 Squat2Stands
8 Box jumps
10 Cobra2Downward Dog
With light KB, 2 Turkish Get ups per side- see video below, courtesy of CrossFit HQ
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of Barbell Brigade. Our third go at Sumo Deadlifts this cycle. The reps drop to 3 and sets go back up to 5, so aim to go heavier per set compare to the 3X5 week. 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:
18 Min AMRAP:
1 Turkish Get Ups per side (53/35)
10 Box Jumps (24/20)
15 KB Sumo Deadlift High Pulls (53/35)
200M KB Front Rack Walk (switch sides at 100M)
Videos courtesy of Train FTW. Quick demo for the KB Front Rack Walk. Even though a lot of this WOD has a weight in one of your hands, this is really a body control WOD. Keeping good core stability is paramount in each move today. In the Turkish Get ups, if your core is relaxed, you can’t keep the positions you need to stand up. In the box jumps, no core tension means you’ll land on the box folder over and put undue strain on you back and knees. In the Sumo Deadlift high pulls and the Front rack walk, if your core isn’t engaged, bot of these movements become much more difficult than they need to be. Tight core!! For the Front Rack Walk
Scaling Options:
KB weight -> 35/25 -> as needed
Box height -> 20/16 -> as needed
Joint Strike CrossFit 