Warmup:
200M Jog
10 Kickers per leg
10 Squat2Stands
10 Thoracic High fives
10 Spider-Man Lunge w/twist
10 Pushup 2 Downward Dog
10 Alt Toe Touch in Downward Dog
Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk, put bar down, shake out, then perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Video courtesy of Barbell Brigade.
Our pulling motion this cycle will focus on the Sumo Deadlift. This will help get that full posterior chain even stronger!
WOD:
“2 Minute Defense”
5 Rounds For Time:
1 Power Clean (135/95)
3 Hang Squat Cleans
2 Jerks
Sprint 200 feet
After the five rounds, rest two minutes.
Repeat.
Score = Total Time (including 2 min rest)
Time Cap – 15 Min
Video courtesy of CrossFit HQ.
This “Two Minute Defense” benchmark workout has two five-round parts – including barbell movements and sprinting – separated by a 2-minute rest. This WOD was a Main Site original from 2007.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Sprint -> 6/5 Cal Row
Cool Down:
Sumo stance forward fold – 2 Min
Video courtesy of OPEX Fitness
Joint Strike CrossFit 