Warmup:
10 Cal Row
10 Cherry Pickers
10 Alternating Toe Touch
10 Iron Cross
10 Hollow Rocks
:30 line hops
10 Scorpions
5 Back Roll to V-Sit
5 Cobra to Hip Snap
Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then move legs to sumo stand and hands about thumbs just touching and perform 5 reps of: sumo deadlift, sumo deadlift with hip extension at the top, high pull from top of hang, sumo deadlift high pull
S/S/S:
Deficit Deadlift
10,9,8,7,6
Increase weight ea set
Video courtesy of Rogue Fitness.
The goal of today is pushing that muscular endurance a little more on our deficit deadlifts Although these sets are higher reps, still use a weight where the last rep of each set will push the limits of keeping good form.
WOD:
18-15-12-9-6:
Cal Row
Sumo Deadlift High Pull (95/65)
Lateral Bar Hops
15 Min Time Cap
Videos courtesy of CrossFit HQ and Priority Strength, respectively.
There is likely to be an increase in heart rate going from one movement to the next in this WOD. That said, try to keep a fast, but not sprint pace on the row. This way you aren’t overly winded when coming into the Sumo Deadlift high Pulls. Once done, in the early rounds, go more for a steady pace on the lateral bar hops (both feet leave the ground and hit the ground at the same time for the rep to be RX’d) , and save the sprint for the last few rounds.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Lateral bar hops -> lateral bar hops over an empty bar
Joint Strike CrossFit 