Warmup:
1:00 jump rope
10 Cherry Pickers
10 Alternating Toe Touch
10 Iron Cross
1:00 jump rope
10 KB deadlifts
5 Russian Swings
5 Goblet Squats
5 Back Roll to V-Sit
Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin
S/S/S:
Pause Deadlift
(2 sec pause 2 inch off ground)
5X5
Increase weight ea set
Video courtesy of Untamed Strength.
Our pulling variation this cycle will be the pause (2 inches off the ground) deadlift. By pausing, we work to increase our overall strength by getting extra time under tension. When hitting the pause, make it your goal to NOT let your body move at ALL during the 2-second hold.
WOD:
16 Min AMRAP:
25 Wall Balls (20/14)
50 Double Unders
25 Am. KB Swings (55/35)
Video courtesy of Misfit Athletics. Your primary goal today is obviously getting as many rounds and reps done in 16 Min, but make your secondary goal to do each movement as close to unbroken as possible.
Scaling Options:
MB weight -> 14/10 -> as needed (ELITE: 30/20)
Dubs -> 100 Single Unders
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 