Warmup:

10 Cal Bike

10 Cherry Pickers

10 Iron Crosses

8 Box Step overs

10 Cat/Cow stretches

10 Scorpions

4 Box Jump overs

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Deadlifts, Deadlifts w/3 sec hold at mid-shin.

WOD:

EMOM 25:

Min 1 – 5 Dead stop Deadlifts at 70%*

Min 2 – 8 Box Jump Overs (24/20)

Min 3 – 10/8 Cal Bike

Min 4 – 16 Russian KB Swings (70/53)

Min 5 – Rest

*No touch-and-go on deadlift.  Try to add 5-10 pounds each round

Video courtesy of 3FoxTrot.  Today’s EMOM will work both hip hinging (with the deadlifts and Russian Swings) and hip extension (Box jump overs and Russian Swings).  For the Dead-Stop Deadlifts, let the bar come to a complete stop and reset the hips every rep.  Every round, try to increase the deadlift wight by 5-10 pounds, as long as you can maintain good form.

Scaling Options:

Box height -> 20/16 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps (slow and controlled)

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit