WOD – Fri, May 30
Intent
Warm Up (0:00-10:00) (Checkmark)
2 Rounds:
1:00 Row
1:00 Bike
1:00 1 Inch worm + 4 Spiderman (AMRAP)
Specific
:20 Handstand hold on wall or box
5 Push ups (elbows in toward body)
5 Pike HSPU (off feet)
5 Pike HSPU off box
1-5 Strict HSPU on wall (or scaled version)
5 Empty barbell deadlift
3×3 Deadlifts building load to opening set of strength work.
Deadlift (Weight)
(10:00-25:00)
5-4-3-2-1 (building to a heavy single)
Conditioning (25:00-45:00) (Time)
RXConditioning
“Smackdown”
- 10 Deadlifts (275/185lb.)
- 10 Single leg candlestick (Single Leg Candlestick)
- 10 Strict HSPU
4 rounds for time.
Goal: Sub 8:00
Cap 13:00
Intermediate:
- 205/135 Deadlift
- Single leg candle stick off mat (height increase makes it easier to stand up. Butt higher than foot on ground)
Baseline:
- 65/45lb. Deadlift or DBs
- 10 Hollow rock + 10 single leg squat to box
Cool Down (45:00-60:00) (Checkmark)
- Bretzel stretch (Bretzel Stretch) 5 inhales + relax each side
- Glute foam roll (1-2 minutes each side, find tight spots)
Now we hinge! Posterior chain on display. Heavier deadlifts and burpee variations make for a classic CrossFit couplet. Grip and lungs will burn. But what about these candlesticks? An often overlooked movement that builds timing, coordination for all and capacity for those who can do them well. The combo of this with deadlifts offers a unique challenge on the posterior when moving with urgency! This is similar to last week’s stimulus. Yes, we have some form of progressive conditioning in good Crossfit (wink, wink). While the movements aren’t literally the same and neither is the loading, the stimulus is to enhance our ability to “hinge” and breathe throughout steady movement. Try to keep sets big and stay aggressive.