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
Joint Strike CrossFit 