Warmup:

500M Row

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

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

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 31Aug2023

Video courtesy of Barbell Brigade.

Re-test week wraps up with our 5X5 re-test on Sumo Deadlifts.  After going for that heavy single last time, you should feel super confident moving up on each set’s weight compared to what you used on 31Aug.  Keep that core engaged, build up tension in your hamstrings and butt as you lower the hips into position.

WOD:

Every 3 Min for 5 Rounds:

250M Row

Score= Slowest Time

Video courtesy of CrossFit HQ.

What better way to finish a re-test week than to give yourself one more benchmark test!  We’re looking to set a new PR on the 250M row.  But, we are also looking (score-wise) to maintain a high level each set, as your score will be your slowest time.  If you do PR on the 250M, make sure you keep that tracked in your training log as well.

Cool Down:

Iron Cross – 1 Min per side

Sumo-stance Forward Fold – 2 Min