Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

2 Rope Walks or 2 strict pull ups

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.We take it old-school for our pulling movement this cycle.  Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!

WOD:

AMRAP 4:

5 V-Ups

15 Toe2Bar

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

10 V-Ups

10 Toe2Bars

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

15 V-Ups

5 Toe2Bar

1 Rope Climb

 

(If no rope, sub 4 Strict Pull Ups per rope climb)

Video courtesy of CrossFit HQ.

Back-to-back-to-back 4-min AMRAPs to finish off the week. Each one will always have 20 reps of core work per round (Followed by a rope climb) but the rep scheme shifts each round.  While the Toe2Bar reps dropping may help save some grip strength later, the V-ups are bound to test your core!

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Rope Climb -> 2 Rope Walks

Strict Pull Ups -> Ring Rows

Cool Down:

Cobra Pose – 2 Min

 

Roll out t-spine – 30 passes