Warmup:
1:00 Jump Rope
10 Cherry Pickers
10 Iron Cross
10 Scorpions
5 Cobra to Down Dog
5 Cobra to Hip Snap
1:00 Jump Rope
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
5X5
Increase weight ea set
Compare to 5Nov
Video courtesy of Barbell Brigade.
We begin re-test week with Sumo Deadlifts. The goal is in these 5 sets of 5, go heavier per seat than you did on 5Nov. If you hit every instance of Sumo Deadlifts this cycle, then you should see an improvement in strength in this movement.
WOD:
3 Sets:
In 4 Min, complete…
75 Double Unders
15 Burpee Over Bar
Max Reps – Sumo Deadlift High Pull (95/65)
-rest 1 Min between Sets
-score = total Sumo Deadlift High Pulls
Video courtesy of Rogue Fitness.
So, in each 4 Min set, the double unders and burpee over bar are your buy-in. What counts is the number of Sumo Deadlift High Pulls you get through. That said, attack the buy-in movements with a purpose, but have some left in the tank to get good, quality SDHP reps for the remaining time.
Scaling Options:
Dubs -> 35 Double Unders -> 100 Single Unders
Burpee over Bar -> Burpee to bar step over
Bar weight -> 75/55 -> as needed
Joint Strike CrossFit 