Warmup:

400M jog

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin.  Put bar down, shake out.  Pick bar back up, perform 5 reps of: RDLs, RDL to ankle (keep back flat)

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pulling movement this cycle will be the Deficit Deadlift.  The goal of doing these is to eliminate the low sticking point many of us hit in traditional deadlifts.  The stronger we can make you at the bottom position, the stronger your overall deadlift will be.

WOD:

21-15-9*:

Dual DB Power Cleans (50/35)

Pull Ups

*400M Run at the start of each round*

-16 Min Cap-

Video courtesy of CrossFit HQ.

On the DB Power Cleans, make sure one head of both DBs touch the floor at the bottom.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side