Warmup:

2X:

250M Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm push ups

10 Plank shoulder taps

2 Wall Walks

Then..

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup – With an empty barbell, perform 5 reps of: Good mornings, RDLs, Deadlifts.  Put strap around barbell and do 3X5 of Banded barbell with light weight, increase each set.  Work up to working weight

S/S/S:

Banded Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting Band Deadlifts this cycle.  Reps drop down to 3 per set, but working sets are back up to 5.  Like last time, the goal is to finish heavier than the last set you did on the 3X5 session.

WOD:

AMRAP 15:

3 Handstand Push Ups

6 Toe2Bars

9 Thrusters (115/85)

12 Am. KB Swings (55/35)

Video courtesy of CrossFit HQ.

Today’s push/pull, push/pull should keep the blow flowing quite well for you. As the WOD goes on, make sure you shake out the arms prior to going back up on the rig for Toe2Bars.  By about mid-way through this one, your grip will start going, so be careful!

Scaling Options:

HSPUs -> Pike push up off a box -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)

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

Bar weight -> 95/65 -> as needed

KB -> 35/25 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Thread The Needle – 1 Min per side