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Warmup:

500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 Squat2Stands

10 Iron Crosses

10 Scorpions

3 Wall Walks

30-sec hang on pullup bar

5 scap pull ups

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts

S/S/S:

Banded Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our banded deadlifts before we re-test our 5X5.  Today, looking to build up t a heavy single.  Nothing overly crazy, just a start with a heavy set of 5, move up a little in the weight, and hit a set of 4, move up, hit a set of 3, move up, hit a heavy double, then move up a little more and finish with a heavy single for the day.

WOD:

12 Min AMRAP:

20-sec Hanging L-Sit Hold

15 Dual DB Burpee to Deadlift (50/35)

10 Handstand Push Ups

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the HAnging L-Sit Hold and the Dual DB Burpee Deadlifts.

Earlier we put a good stress on our posterior chain.  We’re going to compliment that and also put some focus on the mid-line as well.  In the Hanging L-Sit hold, we need to focus on keeping a good hollow position on our core and really fire those legs to stay stable.  The Dual DB Burpee Deadlift is surprisingly taxing on both the posterior chain and your lungs.  Sprinting through those reps wouldn’t benefit you that much in this AMRAP.  Stay steady throughout.

Scaling Options:

L-Hang -> Hanging Knee Tuck Hold

Video courtesy of Power Monkey Fitness

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneel DB Press

Cool Down:

Iron Cross – 1 Min per side

 

Tabata Roll out – 20 sec per body part, 10 sec rest between body parts

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