Warmup:
1:00 Row
10 Cherry Pickers
10 Bow2Bends
10 Cossack Squats
5 Back Roll 2 V-Sit
5 KB deadlifts
5 Sumo KB Deadlifts
5 KB Sumo Deadlift High Pull
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Video courtesy of Starting Strength.
This cycle, we go back to basics on our pulling choice. Good ol’ Deadlifts!!! One of the foundations of a good strength program! Keep the back as flat as possible, keep tension in your core prior to each lift. The goal of the 5X5 is to start at a weight where the 5th rep of the set is a bit on the uncomfortably comfortable side of things. Then, aim to increase weight each set!
WOD:
28-21-18-15-12-9:
KB Sumo Deadlift High Pulls (70/55)
KB Goblet Squat (70/55)
Cal Row
Time Cap – 16 Min
Video courtesy of Train FTW.
Have a game-plan for tackling the higher-rep sets at the start of this WOD. Sure, you’ll be fresh enough to knock out the first set unbroken, but if that leads to too much fatigue and you slowing to a crawl pace by around the round of 15, you’ve done yourself no favors. Rather, in the set of 28 for the SDHPs and Goblet Squats, either break at the 14 rep mark on both or at the 7 rep mark with very fast recovery time. Stay steady on the row throughout. Keep this game-plan until about the round of 12, and you’ll likely finish faster than you thought you would.
Scaling Options:
KB weight -> 55/35 -> as needed
Joint Strike CrossFit 