Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

5 Rope Walks

5 Toe2Rope – See video below, courtesy of Ben Burgeron

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X3 Per side

Increase weight ea set

Video courtesy of T-Nation.

Third time hitting the Split Squat this cycle.  My hope is your body is starting to develop better balance in the movement, which should now allow you to handle heavier loads this week.

 

WOD:

For Time:

50 AB-Mat Sit Ups

1 Rope Climb

40 AB-Mat Sit Ups

2 Rope Climbs

30 AB-Mat Sit Ups

3 Rope Climbs

20 AB-Mat Sit Ups

4 Rope Climbs

10 AB-Mat Sit Ups

5 Rope Climbs                         

 

Time Cap: 12 Min

Video courtesy of CrossFit HQ.

If there is a line at the rope as you get into the higher-rep rounds of rope climbs, start letting the next person go after you get one climb done.  Keep this rotation going until you get through all your needed reps.

 

Scaling Options:

Rope Climb -> 2 Rope Walks per 1 Rope Climb (ELITE: Legless Rope Climb)

 

Cool Down:

Figure 4 Wall Stretch – 2 Min per side

 

Cobra Pose – 2 Min