Warmup:

:30 Echo Bike

Banded 7s*, then

One-leg RDL to kick 30’

10 Alt Toe touch in down dog

Inchworm 30’

10 Iron Crosses

5 Pike Push Ups

:30 Echo Bike

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

Video courtesy of Mayhem Athlete.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pulling motion for this cycle will be the Sumo Deadlifts.  Remember to have the legs wide, but make sure to push the knees out so they don’t cave in on you.  As you drop your hips into position, build up tension so once in position you can explode up.

WOD:

Every 3:00 for 15:00, complete…

12/9 Cal Echo Bike

15 Hand Stand Push Ups

Goal – finish each round under 2:00

Time cap per round – 2:30

Video courtesy of CrossFit HQ.

Today’s WOD is looking for quick monostructual output followed by efficient gymnastics movement.  Keep the bike at about a 75-80% effort so you have gas in the tank to knock out the Handstand Push Ups.

Scaling Options:

HSPUs -> Pike Push-ups off box or floor -> Kneeling DB Shoulder Press

Cool Down:

Iron Cross Stretch – 1 min per side

Thread the Needle hold – 1 Min per side