CrossFit WOD, May 17, 2019

WidewheelerInspiration”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
-George LorimerWarm-upWarm-upI. EMOM x 9 MINUTES
Min 1 – :45 Bike
Min 2 – 8/8 DB Single Leg RDL Min 3 – :45 Plank

II. 3 Rounds
5 Deadlifts (empty BB or light weight)
-keeping core engage throughout
-keeping bar close
-keeping back straight
:15 second Handstand Hold on wall or box
-keeping core engaged throughout
-keeping “active shoulder” positionWeightliftingDeadlift (3-3-3-3-3)ON A 15:00 RUNNING CLOCK… Establish 3RM DeadliftMetconMetcon (Time)FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (225/155)
12-9-6
Strict Box HSPU
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…SCALING
BIKE — If there are no bikes available you can sub with a rower/skier
DEADLIFT — Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT Box HSPU — HRPU off a plate or Strict DB Press are great scales.Metcon (Time)FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)
12-9-6
Strict HSPU
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…SCALING
BIKE — If there are no bikes available you can sub with a rower/skier
DEADLIFT — Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT HSPU — Box HSPU or Strict DB Press are great scales.

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