10 kickers per leg
10 KB deadlifts
5 single-leg KB RDLs per side
10 Russian Swings
10 Iron Crosses
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
Increase weight ea set
Compare to 17Nov2022
Video courtesy of Rogue Fitness.
Re-test week continues with our re-test of our Banded Deadlift 5X5. Just like with the Front Squats, if you hit these every week we had them, you should be able to go heavier per round compared to week 1 (17Nov). Make sure the core stays engaged the whole time, and do NOT let the downward motion go too quick.
3 Rounds For Time:
40 Wall Balls (20/14)
20 Russian KB Swings (70/55)
Look to keep a consistent pace through your un, maybe break the wall balls into 3 or 4 manageable chunks (with very little rest between chunks) and keep that posterior chain firing while hitting the Russian KB Swings.
Run -> 500M Row
Med Ball weight -> 14/10 -> as needed
KB weight -> 55/35 -> as needed (Elite 70/55 American KB Swing)
Iron Cross – 1 Min per side
Saddle Pose on med ball – 2 Min
Video courtesy of CrossFit Signum