Warmup:

30 jumping jacks

10 in-place Spider-Man lunge w/twist

10 Scorpion Stretch

10 Kneeling Lat Stretch

5 Burpees

On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, knee2elbows or higher knee raise, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows

WOD:

4 Rounds For Time:

50 Air Squats

40 Hand-release Push ups

30 Knee2Elbows

20 Burpees

10 Pull ups                                                                               

     *35 Min Time Cap

Video courtesy of WODStar.

Yep, today’s WOD has Knee2Elbows instead of Toe2Bars.  Don’t get it twisted, this isn’t going to be easy.  In fact, lots of people find the Knee2Elbow more difficult than the Toe2Bar due to the needed flexibility to have the knees make contact with the elbows.  Keep a good kip swing and hollow your core out, and you’ll get this!  With today’s WOD being all bodyweight stuff, know when to break in a movement.  We have a tendency to try to do such big sets on movements like these that we hit fatigue.  By hitting fatigue on any of these movements will result in you taking longer breaks to recover.  Rather, take off manageable chunks to allow you to recover a little quicker.

Scaling Options:

Air Squat -> to depth

Push-ups -> off bench (no hand-release)

Knee2Elbow -> Kipping Knee Raise -> V-Ups

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Banded Tricep stretch – 1 Min per side

Video courtesy of RFT Coaching

Roll out T-spine – 30 passes

Warmup:

400M jog

10 kickers per leg

10 KB deadlifts

10 Banded good mornings

5 Russian Swings

10 Squat2Stands

10 Iron Crosses

10 Scorpions

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

S/S/S:

Banded Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

This week, we continue our overload principal work with our 2nd go on banded deadlifts.  The goal by the end of the cycle improve strength in your normal sticking points in the deadlift (mainly locking out). With working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week.

WOD:

In 4 Min, complete:

400M Run

Max reps – Russian KB Swings (70/55)

*Rest one min

Repeat for 3 sets

Score = Total Russian KB Swings

Video courtesy of CrossFit HQ.

With a 400M run buy-in at the beginning of each AMRAP, we’re looking to see how many good quality Russian KB Swings we can hit under fatigue.  That said, I’m not expecting you to go unbroken from when you pick up the KB to the end of the 4 min (but I can’t stop you if you do).  Seeing as how there are 3 total rounds, you want to make sure you have grip left for the last round. I’d suggest getting a good number of reps in, but stop prior to hitting full fatigue, put the KB down, shake out he arms, pick it up again, and do the same thing.  Repeat that process until time runs out.

Scaling Options:

Run -> 500m Row

KB weight -> 55/35 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side

Iron Cross – 1 Min per side