Warmup:

Jog 30’ and back x 3

High knees 30’ and back

1:00 row (slow pace)

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

1:00 Row (med pace)

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift, then perform at least 3-4 warmup sets to first Deadlift working weight

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 13Apr2023

Video courtesy of Starting Strength.

We’ll finish off re-test week with hitting our 5X5 on traditional deadlifts once again.  All the hard sessions should allow you to go heavier today than you did on 13Apr.

WOD:

For Time:

1 Mile Run Time Trial

Compare to 20211116

10 Min Time Cap

At 10 Min Mark, 5 Min Rest then…

For Time:

500M Row Time Trial

Time Cap: 2:30

Video courtesy of CrossFit HQ.

One, well…two…final tests for this week.  Getting a little bit of cardio time trials in.  We’ll take today to give our 1-mile run a re-test, and then a short break, and give our 500M row a test as well.  Knowing where your cardio thresholds are is very important, and today should give some good benchmarks for you.

Scaling Options:

Run -> Scale distance to finish in 10 min or less

Row -> Scale distance to finish in 2:30 or less

Cool Down:

Child’s Pose – 2 Min

Iron Cross Hold – 1 Min per side