Warmup:
1:00 Row
8 Box Step ups
10 Iron Cross
5 Hand-release push-ups
10 Scorpions
1:00 Row
10 Back Roll to V-sit
Barbell warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin
S/S/S:
Deficit Deadlift
5X5
Add weight ea set
Video courtesy of Rogue Fitness.
Our pulling movement for this cycle will be Deficit Deadlifts. Our overall goal is to help eliminate the bottom of your deadlift as a sticking point. If we make your range of motion stronger, then you should be able to pull heavier weights from the floor when we go back to traditional deadlifts (spoiler alert, on 24Feb, we will go for a new 1RM for regular Deadlifts).
WOD:
Every 3 Min for 15 Min:
10 Dual DB Box Step Overs (20” box)
10 Dual DB Deadlifts
10 Dual DB Floor Press
DB weight – 35/25
Score each round separately
Videos courtesy of Misfit Athletics, CrossFit HQ, and Functional Bodybuilding, respectively. Quick demos of today’s movements.
How ever you want to hold the DBs for the step overs is up to you as long as they don’t rest on the legs. On the deadlifts, only one head of each DB needs to touch the ground at the bottom. On the Floor Press, take care to NOT slam your elbows into the ground.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> 16 -> as needed (ELITE: 24”)
Joint Strike CrossFit 