Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Plate deadlifts

5 Plate Ground2overhead

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows

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

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade.

Last time hitting Sumo Deadlifts this cycle before our 5X5 re-test.  Today, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  And then finish off the day with the heaviest single you can safely hit for the day.  If that just happens to be a new PR, awesome!

WOD:

3 Rounds:

300m Row

30 Plate Ground to OH (45/35)

15 Pull Ups

Video courtesy of CrossFit Evolve.

Use as much legs and hips as you can in the row and plate2OH so your arms a fresh in the pull ups.

Scaling Options:

Plate weight -> 35/25 -> as needed)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Iron Cross Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side