Warmup:
1:00 Row
8 Box Step Ups
10 Cherry Pickers
10 Bow2Bends
1:00 Jump Rope
10 KB Deadlift
5 Russian Swings
5 Push up to Down Dog
5 Back Roll 2 V-Sit
5 Box Jumps
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness.
Last time hitting our Deficit Deadlifts this cycle before we re-test our 5X5. Our goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then a heavier double, finishing with an even heavier single. If that last one becomes a new 1RM, cool! If not, then make it heavy for the day.
WOD:
For Time:
50 Double Unders
35 American KB Swings (55/35)
20 Box Jumps (24″/20″)
500M Row
100 Double Unders
500m Row
20 Box Jumps
35 American KB Swings
50 Double Unders
16 Min Time Cap
Pic courtesy of Pure Bookkeeping.
The concept of “How do you eat an Elephant? One bite at a time” definitely can be applied to Chipper WODs like today. Just get through one movement at a time. Don’t think five movements ahead. Focus on getting through the one you are in, and then on to the next.
Scaling Options:
Dubs -> 2X Single Unders
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 