Warmup:

2X:

10 KB Deadlifts

10 Bow2Bend

10 Iron Cross

8 V-Ups

5 KB Sumo Deadlifts

Then…

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

S/S/S:

Every 2 Min for 10 Min:

-5 Deadlifts (Start at 50% of 1RM – add weight ea round)

-10 Hollow Rocks

Rest 5 Min prior to WOD

Video courtesy of CrossFit HQ.

The first part of today is meant to fire up the mid-line and posterior chain prior to today’s WOD.  Weight jumps are up to the athlete.  Feeling strong?  Make a little bigger jump each round.  Back not feeling it? Make small jumps or stay at the same for all 5 rounds.

WOD:

15 Min AMRAP:

2-4-6-8, etc..

Toe2Bar

KB Sumo Deadlift High Pull (75/55)

Video courtesy of Train FTW.

Grip, shoulders, abs, and low back.  All of those will be pretty toasty by the end of this WOD.  That said, make an effort to keep a steady pace going from rep to rep.

Scaling Options:

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

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min