Warmup:

1:00 Ski Erg

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Ski Erg

On Rig -Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Our second go at old-school Deadlifts in this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week!

WOD:

AMRAP 20:

5 KB Sumo Deadlift High Pulls (70/55)

7 Toe2Bars

9/7 Cal Ski Erg

Videos courtesy of CrossFit HQ and WOD Star, respectively.  The fist video gives you the “why” on doing Sumo Deadlift High Pulls. The second gives you the “how” we will do them today.

Tons of hip hinging and extending today!  Try to not death-grip the KB in the Sumo Deadlift High Pull today, otherwise the Toe2Bars will get extra spicy on the forearms.

Scaling Options:

Bar weight -> 55/35 -> as needed

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side