Warmup:
1:00 Ski Erg
10 Plank Shoulder Taps
10 Empty Bar Good Mornings
5 Inchworm push ups
5 Bow to Bends
1:00 Ski Erg
10 empty bar RDLs
2 Wall Walks
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts
S/S/S:
Banded Deadlifts
3X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Second time hitting our Banded Deadlift this cycle. With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week.
WOD:
15 Min AMRAP:
3 Wall Walks
3 Power Cleans (135/95)
3 Cal Ski Erg
6 Wall Walks
6 Power Cleans
6 Cal Ski Erg
*Add 3 cals or reps each round
Video courtesy of WOD Prep.
Believe it or not, 15 Min will not last long, so if you want to get high in the numbers on this one, move with a purpose. The make or break will likely be the Wall Walks.
Scaling Options:
Wall Walks -> Scaled Wall Walks -> 8 Plank Shoulder taps per wall walk
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
Joint Strike CrossFit 