20211013

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.

 

Foam Roll Upper Back – 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 )

Google photo

You are commenting using your Google 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