Warmup:

1 Min on Echo Bike (EZ pace)

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1 Min Echo Bike (med pace)

5 Med ball squats

5 Med ball Push Press

5 Wall Ball Shots

10 Cherry Pickers

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Final time tackling Sumo Deadlift this cycle before we re-test our 5X5.  Our goal today is a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavier double, and finished with an even heavier single.  If it becomes a new 1RM, sweet!  But make the focus be on good form and finishing safely.

WOD:

In 3 Min Complete:

15 Wall Balls (20/14)

Max Cal Echo Bike

Rest 1 Min

Repeat for 4 Sets

Score = Total Cals on Bike

Video courtesy of CrossFit HQ.

Today will be a leg burner.  While you want as much time on the bike as possible, you also don’t want to push so hand on going unbroken on the wall balls that your legs are full Jello before you pedal once.  Stay steady with your pace on the Wall Balls.

Scaling Options:

Med Ball weight -> 14/10

Cool Down:

Couch Stretch – 1 Min per side

Iron Cross – 1 Min per side