Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

1 Wall Walk

:30 Handstand Hold

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

 

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second time hitting our Sumo Deadlifts this cycle. With the working sets dropping to 3, get heavier in the warmup than you first two sets from last week, and aim to finish heavier than you did in the 5X5 week.

 

WOD:

In 12 Min for Max Reps:

Row 2K

Max Reps, Handstand Push Ups

Videos courtesy of Training Tall and CrossFit HQ, respectively.

So, the goal today should be to hit that 2K row in a pretty good clip, and leave yourself around 3-4 minutes for Handstand Push Ups.  That said, don’t push the pace so much that you don’t have anything left to get on the wall.  At the very least, taper back your pace on the last 200M of the row.

 

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high-kneel DB shoulder press (ELITE: Strict HSPUs)

 

Cool Down:

Iron Cross – 1 Min per side

 

Banded Bully Stretch – 1 Min per side