Warmup:
500M Row
10 Cherry Pickers
10 KB Deadlifts
10 Alt Toe Touch in down dog
10 Russian Swings
10 Iron Cross
10 Scap Push Ups – see video below, courtesy of The Active Life
5 Back Roll to V-Sit
2 Wall Walks
Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat)
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Compare to 1Nov2023
Video courtesy of Rogue Fitness.
Re-test week kicks off with our 5X5 in Deficit deadlifts. With the progressions we’ve done over the last 9-10 weeks, you should see an increase of the weight you can handle per set. Keep the form locked in and keep that back flat!
WOD:
4 Rounds:
5 Wall Walks
15/11 Cal Row
25 Am. Kettlebell Swings (55/35)
18 Min time cap
Video courtesy of The CrossFit Games.
Today’s WOD gives a nice mix of gymnastic work, along with a little cardio and some good weight moving in there as well. We want to stay with the CrossFit Open standards when it comes to the wall walks. With steady movement and fast transitions, this one is very doable in 12 min.
Scaling Options:
Wall Walks -> to highest point you can get to -> 8 Alt Shoulder taps per 1 wall walk (ELITE: 90’ Handstand Walk)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 