Warmup:

200M jog

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ and back

10 KB deadlifts

10 Russian Swings

200M jog

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 per leg

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting our Bulgarian Split Squat prior to re-testing our 5X5.  Our goal this week is to work a little muscular endurance.  The Set of 10 should be heavy enough where getting 11 reps would be close to impossible. Increase weight each set with the same mindset.

WOD:

24-21-18-15-18-21-24*:

Am KB Swings (55/35)

*200M run after each round

Video courtesy of CrossFit HQ.

Attack the KB swings and then get steady on the run.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Leg Bleeds – 2 Min

Cross-body lat stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions