Warmup:
1 Min Jump Rope
10 Bow to Bend
10 Iron Cross
10 Push up to Down Dog
1 Min Jump Rope
10 Cherry Pickers
10 Light Dual DB Sumo deadlifts
5 Back Roll to V-Sit
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
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
5X5
Increase weight ea set
Compare to 20Jun
Video courtesy of Barbell Brigade.
We finish our re-test week with our 5X5 repeat of Sumo Deadlifts. Keep your positions good and aim to go heavier per set than you did on 20Jun.
WOD:
AMRAP 15:
9 Dual DB Sumo Deadlifts (50/35)
18 Pull Ups
36 Double Unders
Video courtesy of Digital Barbell.
So, after going pretty heavy on a barbell version of Sumo Deadlifts, we look have a bit faster cycle rate on a different version of the movement. With dual DB Sumo Deadlifts, just need one head of each DB needs to touch the ground. Still maintain that flat back throughout the movement. Make sure you do not arch the back at the top.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull-ups -> Ring Row (ELITE: Chest2Bar)
Dubs -> 70 Single Unders (ELITE: 50 Dubs)
Joint Strike CrossFit 