Warmup:
8:00 AMRAP:
:30 Jump Rope
5 Back Roll to V-sit
10 Iron Cross
5 Light KB Sumo Deadlifts
-then…
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of The Barbell Brigade.
Third time hitting our Sumo Deadlift for this cycle. Like before, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift. Aim to go heavier per set than you did on the 3X5 week.
WOD:
15 Min AMRAP:
50 Double Unders
20 Pull Ups
50 Double Unders
20 Am. KB Swings (50/35)
Video courtesy of CrossFit HQ.
This AMRAP will likely be made or broken on the Pull Ups. Think manageable chunks in that set of 20 each time. When you feel the fatigue kicking in, hop off the bar and shake those arms out!
Scaling Options:
Dubs -> 100 Single Unders
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 