500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 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



Banded Deadlift


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:

400M Run

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.


Scaling Options:

Run -> 500M Row

Med Ball weight -> 14/10 -> as needed

KB weight -> 55/35 -> as needed (Elite 70/55 American KB Swing)


Cool Down:

Iron Cross – 1 Min per side


Saddle Pose on med ball – 2 Min

Video courtesy of CrossFit Signum


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