Warmup:
10 Cal Row
10 Bow to Bends
10 Iron Cross
50 Single Unders
10 Squat2Stands
10 Back roll to V-Sit
30 high-jump single unders
20 Double unders or 3 attempts
On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows
Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin
S/S/S:
Deficit Deadlift
3X5
Increase weight ea set
Video courtesy of Rogue Fitness. Our second run of Deficit Deadlifts this cycle. The sets drop to 3, so aim to go heavier per set than you did on the 5X5 week. As stated before, the goal here is to build strength in the initial pull off the ground in the deadlift. By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift. That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.
WOD:
AMRAP 14:
60 Double Unders
40/30 Cal Row
20 Deadlifts (185/125)
10 Pull Ups
Video courtesy of Train FTW. Want to keep your shoulders from getting blowed up during dubs, try the suggestions here. Looking to push our threshold starting in the posterior chain with the rope work, row, and deadlifts. Then we’ll shift the pain to higher on the back with the pull ups. Maintain a good rhythm on the rope, a steady/fast pace on the row, and find manageable chunks for the deads and pull ups
Scaling Options:
Dubs -> cut to 45 Dubs per round -> 120 Single Unders
Bar weight -> 155/110 -> 135/95 -> as needed
Joint Strike CrossFit 