Warmup:
2X:
200M run
10 light sumo KB deadlifts
10 KB Russian Swings
-then-
10 Iron Cross
10 Scorpions
10 Cherry Pickers
20 Calf Pedals in Down Dog
S/S/S:
In 10 Min, build to a heavy
3-Rep Sumo Deadlift
Video courtesy of Barbell Brigade.
Take the first 10 minutes to work up to a heavy 3-rep for the day on Sumo Deadlifts. It hasn’t been too long since these were our pulling movement for our strength so form should still be on point.
WOD:
EMOM 18:
Min 1 – 200M Run
Min 2 – 30-sec Max Reps Russian KB Swing (70/55)
Min 3 – 4 Sumo Deadlifts @ 70% of 3RM
Video courtesy of WODStar.
Push the pace hard on the 200, then take the first 10-15 seconds on minute 2 to catch your breath prior to going into 30 seconds of Russian KB Swings. Score = total Russian Swings.
Scaling Options:
Run -> 250M Row
KB weight -> 55/35 -> as needed
Joint Strike CrossFit 