Warmup:
10 Box Step Ups
10 Cherry Pickers
10 Bow2Bends
5 Push up to Down Dog
5 Back Roll 2 V-Sit
5 Medball Squats
5 Medball Push Pres
3 Wall Ball Shots
5 Box Jumps
Barbell warmup – With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, power clean from mid shin. Then perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.
Third time hitting our Deficit Deadlifts this cycle. Working sets are back up to 5, but resp drop to 3 so aim to go heavier per set than you did on the 3X5 week.
WOD:
For Time*:
30 Wall Balls (20/14)
30/24 Cal Row
30 Push-ups
30 Power Cleans (115/80)
30 Box Jumps (24″/20″)
*Every Minute, including at 3,2,1…go, Perform 3 Up-downs (No push up, no jump burpees)
-16 Minute Cap-
Video courtesy of CrossFit Kirrawee.
Aim to push right up to about the:55 mark per minute before taking a breath or two before hitting the 3 Up/Downs (no push-up, no jump burpees).
Scaling Options:
MB weight -> 14/10 -> as needed
Push-ups -> off bench
Bar weight -> 95/65 -> as needed (ELITE: 155/110)
Box height -> 20/16 -> as needed (ELITE:30/24)
Joint Strike CrossFit 