Grab light pair of DBs

2 Rounds:

-10 DB RDLs

-10 DB Front Squats

-6 Alt DB front rack lunge

-10 DB press


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


Push Jerk


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.


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.


Foam Roll Upper Back – 2 Min

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