10 Cals Ski Erg

50 Single Unders

5 DB sumo deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 Dual DB Russian Swings

5 Dual DB Push Press

3 Devil’s Press

20 double unders or 3 attempts

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts


Sumo Deadlift


Increase weight ea set

Video courtesy of Barbell Brigade.

Our pull this cycle will be the Sumo Deadlift.  We’re looking to create some good strength throughout the posterior chain and add some hip flexibility in as well.  Big things in your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.


3 Rounds:

100′ Dual DB Front Rack Lunge (50/35)

50 Double Unders

25 Devil’s Press (50/35)

20/15 Cal Ski Erg


16 Min Time Cap

Video courtesy of CrossFit HQ.

Setting up your equipment properly will help unneeded extra walking from part to part in the WOD today. To set up for this WOD, mark off either a 25’ or 50’ section on the gym floor.  IF it is 25’, you’ll lunge down and back twice per round.  If it is 50’, you’ll do one down and back per round.  Keep the core tight and elbows in front of the DBs.

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Iron Cross Hold – 1 min per side



Calf Stretch on Rig – 1 Min per side


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