Warmup:

200M jog

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

200M jog

10 KB deadlifts

5 Russian Swings

5 Scap Pull ups

5 Kip Swings

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)

3X5

Increase weight ea set

Video courtesy of Untamed Strength.

Second time hitting our pause Deadlifts this cycle.  Working sets drop to 3, so aim to go heavier per set than you did on the 5X5 week.  That said, make sure you don’t lose tension while performing the pause on each rep.

WOD:

EMOM 15:

Min 1 – 15 Toe2Bar

Min 2 – 200M Run

Min 3 – 25 Am KB Swings (55/35)

Video courtesy of CrossFit HQ.

Proficiency in movement.  That’s what today’s WOD is all about.  Being smooth in the Toe2Bar, making your strides quick on the run, and shortening the distance of getting from point A to point B on the KB Swing.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> Cut to distance you can complete in under 1Min -> 250M row for every 200M run

Cool Down:

Iron Cross – 1 Min per side

Calf smash on KB – 1 Min per side

Video courtesy of WODdoc