Warmup:

1:00 Row

5 Back Roll to V-Sit

10 Dead Bugs

10 Iron Cross

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Box get overs (lower than WOD height)

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

S/S/S:

Deficit Deadlift

5,4,3,2,1

Add weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Deficit Deadlifts prior to our 5X5 re-test.  What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  Then the last set will be the heaviest single for the day.  If that happens to be a new 1RM, awesome!  If it isn’t, just make it heavy for the day.

WOD:

4 Rounds For Time:

15/12 Cal Row

8 Burpee Box Get Overs (40”)

Video courtesy of Triangle CrossFit.

Focus on a hard leg drive per stroke on the row so your heart rate doesn’t sky rocket. This way you won’t be out f=of breath going to the burpee box get over.  For the burpee box get overs, would suggest stepping up out of the burpee so you are poised for the jump up onto the box.

Scaling Options:

Box height -> 30” -> as needed (ELITE: 48”)

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side