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




Sumo Deadlift


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!



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


Cool Down:

1 Min dead hang on pull up bar


Kneeling Shoulder Stretch on Box – 2 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s