Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Iron Cross

1 Min Ski Erg (med pace)

10 Kickers per leg

30-sec Row sprint

30 sec Thoracic Wall Stretch – see video below, courtesy of Chelsea Lowenstein

10 Thread-the-needle

Barbell warmup:With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 8Sept2022

Video courtesy of The Barbell Brigade.

We finish our re-test week with our 5X5 on Sumo Deadlifts.  Been saying it all week, but if you hit Sumo Deadlifts every time we had them programmed over the last 9 weeks, you will see an increase in strength.  Keep your form on point and move some weight!!!

WOD:

21-15-9 Cals For Time:

Ski Erg

Row

Video courtesy of CrossFit HQ.

With a descending number of cals every round, this WOD should allow you to go full-send each round!

Scaling Options:

If no ski erg available -> banded ski erg

Video courtesy of KIS Fitness

Cool Down:

Iron Cross – 2 min per leg

Banded Hamstring Stretch – 1 Min per side

Video courtesy of MoveSkill