Warmup:
100’ dual KB farmer walk
10 Bow2Bends
10 Thoracic High fives
L-arm front rack KB walk 50’
R-arm front rack KB walk 50’
5 Back roll to V-sit
5 Cal Bike
20 calf pedals in down dog
WOD:
For Time:
200M Dual KB Front Rack Carry (53/35)
20 Cal Bike
30 Deadlifts (165/115)
400M Run
30 Deadlifts (165/115)
20 Cal Bike
200M Dual KB Front Rack Carry (53/35)
45 Min Cap:
Video courtesy of Caveman Fitness. Some good KB Front Rack position tips.
Today is meant as a bit of a grind. The goal should be, in each section, other than the bike and run, going unbroken to the halfway point per movement. Meaning, try not to break on the Front rack carry until you are at 100M, and get through 15 deadlifts before you have to let go of the bar to re-set. The time cap is VERY generous, I can see some folks finishing sub-20.
Scaling Options:
KB weight -> 35/25 -> as needed (Elite: 70/53)
Bar weight -> 135/95 -> as needed (Elite:225/165)
Run -> 500M row
Joint Strike CrossFit 