Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Bow2Bends

10 Hollow Rocks

1:00 Jump Rope

20 Cal Pedals in Down Dog

10 Iron Cross

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

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

Compare to 22Aug 2024

Video courtesy of Starting Strength.

Re-test week finishes off with our re-test of 5X5 on Deadlifts.  Again, if you hit the Deads every time we had them this cycle, there is a very good chance you can go heavier each set compared to what you used on 22Aug.  Finish Strong!

WOD:

AMRAP 10:

3-6-9-12…etc

Toe2Bar

*After each set, complete 20 Double unders

Video courtesy of CrossFit HQ.

Pay attention to your grip as this WOD goes along.  Once you get into the sets of 12 and higher, maybe take strategic breaks to allow your grip to recover so you never hit a point of failure.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Dubs -> 40 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min