20220809

Warmup:

10 Cal Ski Erg

10 Bow to Bends

10 KB Deadlifts

10 Iron Cross

10 Russian Swings

10 Squat2Stands

10 Back roll to V-Sit

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

5X5

Increase weight ea set

Compare to 8June2022

Video courtesy of Rogue Fitness. Re-test week continues with running our 5X5 on deficit deadlifts one more time.  with the last 9 weeks of work, the amount you use per set should go up.  Make sure you still take care of that low back in these!

WOD:

12 Min AMRAP:

21 Am. KB Swings (53/35)

15/12 Cal Ski Erg

 

Goal 5+ Rounds

Video courtesy of CrossFit HQ. Today’s WOD is all about fast hips.  Both in opening them (KB swings) and closing them (ski erg).  Both movements are the most efficient when our effort goes from core to extremity.  Just trying to muscle the kettlebell or erg won’t get as much power output and will likely leave you completely blown up before the WOD is over.

Scaling Options:

KB weight -> 35/25 -> as needed

No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal

Cool Down:

Iron Cross – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side

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