CrossFit WOD, January 8, 2019

Sumo DeadliftHAPPY BIRTHDAY TO ALL ATHLETES BORN IN JANUARY!

Another trip around the sun has made you stronger and wiser. Use that momentum to crush your New Year’s goals in the gym! Enjoy your birthday!Inspiration”We compete not so much against our opponent, but against ourselves. The real test is this: Did I make my best effort on every play?”
-Bud WilkinsonWarm-upWarm-upI. Heartrate:
3 Rounds
30 seconds of Jump Rope
20 seconds of Dip support (top of Dip)
10 second L-sit

II. Specific
2 Rounds
10 DB/KB Single Leg Deadlift (5/5)
10 DB/KB Step Back Lunges (5/5)

III. Skill/Strength
review Sumo DL form and practice 3×3 building to the weight you will use todayWeightliftingSumo Deadlift (3-3-3-3-3)Scaling: ideally, each set will be as heavy as possible for 3 reps (same weight across), but newer athletes should start light and slowly add weight as they become comfortable.Optional Accessory WorkA. GHD Hip Extensions 15-15-15
B. Single Leg Glute Bridge (foot on box) 10-10-10 each legNews*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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