Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Bow2Bends

5 KB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Russian KB Swings

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

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement this cycle will be the Deficit Deadlift.  The goal in these is an increase in range of motion, more strength in both our lift-off from the floor and  lockout at the top

WOD:

AMRAP 15:

30 Am KB Swings (55/35)

15/12 Cal Ski Erg

10 Burpees

Video courtesy of Train FTW.

Hip extension and flexion is the name of the game today.  We’ll need good extension on the KB swings, followed by good flexion on the Ski Erg, and then both in the burpees.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 min per side