Warmup:

8:00 AMRAP:

5 Back Roll to V-Sit

10 Dead Bugs

5 Scap Pull Ups

5 Deficit Deadlifts (build in weight)

Then…

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

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

 

S/S/S:

Deficit Deadlift

3X5

Add weight ea set

Video courtesy of Rogue Fitness.

Second time tackling deficit deadlifts this cycle.  With the lower starting point, make sure you brace the core as you get into position.

 

WOD:

With a Running Clock…

From 0:00-7:00:

  7 Wall Walks

  Max Reps, Toe2Bars

From 7:00-12:00:

  5 Wall Walks

  Max Reps Toe2Bar

From 12:00-15:00:

  3 Wall Walks

  Max Reps Toe2Bar

Score=Total Toe2Bars

Videos courtesy of WOD Prep and Constantly Varied Fitness, respectively.

Today, the more efficient you are at wall walks, the more time you’ll have to knock out Toe2Bars.  As you can see above, there is no break between the pieces of this WOD.  From “3,2,1..Go!” until the 7-minute mark, you need to first do your buy-in of 7 Wall Walks.  Once done take the rest of the time to get as many Toe2Bars as you can, but make sure you keep track of the clock.  Once the clock hits 7:00, you immediately go into 5 Wall Walks, then pick up where you left off on your Toe2Bars. You’ll continue until the clock gets to 12:00, then you’ll hit your final 3 wall walks, and then continue where you left off on the Toe2Bars until the clock hits 15:00.  For the Toe2Bars, break these up earlier than you think you’ll need to.

 

Scaling Options:

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

Courtesy of CrossFit Burgos.

 

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg or Knee Raise -> Strict Leg or Knee Raise -> Laying Toe2Rig -> V-Ups

 

Cool Down:

Thread the Needle – 1 Min per side

 

Cobra to Downward Dog x 20