Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 In-place lunges

10 Kneeling Lat Stretch

10 Over & Backs

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third run of Sumo deadlift for the cycle.  Again, really want a focus on building tension in the hips as you squeeze them down in position before you pull up in the lift.  With the working sets going back up to 5, but reps dropping to 3, aim to go heavier per set than you did on the 3X5 week.

WOD:

3 Rounds For Time:

200M Ski Erg

100 Walking Lunges

30 Toe2Bar

16 Min Time Cap

Video courtesy of CrossFit HQ.

On the Walking Lunge, we’re not concerned with how much distance you cover, rather getting the needed number of steps (100 per round) in.  Just make sure that back knee kisses the ground before you come up, and the hips and knees are locked out before your next step.

Scaling Options:

Walking Lunge -> 150 Air Squats (ELITE: wear 20/14# vest for lunges only)

Toe2Bar -> Alt Single Leg Toe2Bar* -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Video courtesy of FitKAFAlar.

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min