Warmup:
1:00 Echo Bike
10 Iron Cross
10 Scorpion
10 Squat2Stands
10 Thoracic High fives
10 Barbell Good Mornings
10 Slow RDLs
10 Twisting Push-Ups
On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows
Warmup on Banded Deadlifts
S/S/S:
Banded Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Our pulling movement this cycle will be the Banded Deadlift. The goal of the banded deadlift is to eliminate sticking points in the lift. Traditionally, folks will sometimes get stuck between mid-thigh and lockout on a rep and do what we call “hitching” (momentarily resting the bar on the leg and then continuing to try to inch the bar up. Not only is this bad form, if you were in a powerlifting meet, they would give you a no-lift. So, with the banded deadlifts, the tension increases as you get closer to lockout. That translates into being more powerful in the traditional sticking points, meaning you should never get caught hitching in a deadlift. Thickness of the band will be up to you. I would recommend a medium-sized band.
WOD:
2 Rounds For Time*:
45 Hand-release Push Ups
25/20 Cal Echo Bike
15 Pull Ups
*Every Minute on the Minute, complete 15 Air Squats
WOD begins w/15 Air Squats
Time cap – 20 Min
Video courtesy of WOD Star.
Today we’re looking to spend some good quality time on “Murph” movement prep work. We switched up to Hand-Release push-ups to get you used to getting fully to the ground every rep. On the pull ups, if you want to make those strict rather than kipping. Up to you. But don’t forget that no matter where you are in the WOD, at the top of every minute, knock out 15 Air Squats before picking back up where you left off in the WOD.
Scaling Options:
Hand-release Push-ups -> Push-ups off bench
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Joint Strike CrossFit 