Warmup:
Grab light pair of DBs
2 Rounds:
-10 DB RDLs
-10 DB Front Squats
-6 Alt DB front rack lunge
-10 DB press
Then…
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X5
Increase weight ea set
Compare to 18Aug2021
Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 re-test of Push Jerk! Again, the last 9 weeks should have given good practice on form and having good time under tension. Aim to go heavier each set compared to 18Aug.
WOD:
4 Rounds For Time:
50-ft. Double KB Front Rack Walking Lunge (53/35)
25 Pull-ups
Time cap: 13 Min
Video courtesy of Functional Bodybuilding. Demo of Double KB Front Rack Walking Lunge. Best strategy would be to have a start point close to the pull up rig, measure out 25 feet for your turnaround point. This way the transition from lunging to pull ups is very short
Scaling Options:
DB weight -> 35/25 -> as needed
Pull Ups -> Buddha Pull Ups -> Ring Rows
Cool Down:
Lacrosse ball shoulder mash – 1 Min per side
Video courtesy of Train Heroic.
Joint Strike CrossFit 