Warmup:
8 Box step ups
10 Bow2Bends
5 Cobra2Downward Dog
5 Cobra2Hip Snap
6 Box Jumps
10 Cherry Pickers
8 KB Sumo deadlifts
6 KB high pull
6 KB Sumo Deadlift High Pulls
3 Burpees
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
For Time:
10 Box Jumps (24″/20″)
5 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
10 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
15 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
20 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
25 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
Video courtesy of Train FTW.
Today, you’ll have two movements with consistent amounts as you move through, but one movement that climbs as you go on. Just know that your box jumps are always at 10 and burpees are always at 15. The KB Sumo Deadlift High Pull will climb, starting with 5 the first time, increasing by 5 reps each time you come back to the movement.
Scaling Options:
Dubs -> 60 Single Unders (ELITE: 75 Dubs)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed (ELITE: 30/24)
KB weight -> 55/35 -> as needed (ELITE: go barbell, 95/65)
Joint Strike CrossFit 