Walk this Way

CrossFit Texarkana – CrossFit

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DeadLift Warm up

3-5 min Foam Roll

350m Row

90/90 Breathing (1 min)

10 Alt Dead Bugs.

10 Glute Bridges

5 Bear Crawl Roll Backs

30 seconds single unders

both feet

Right side/ Left side

Barbell warm up

5 RDL

5 staggered RDL ( 5 each side)

5 front squats ( 2 second hold at the bottom)

5 Good mornings

(Sumo Deadlift)1X10 at 50% of 1 Rep Max of Conventional Deadlift

W: Sumo Deadlift (3,3,3,3)

Work up to a 3 Rep Heavy..Not MAX

WM: Metcon (Time)

“Walk this Way”

4 Rounds

5 Sumo Deadlifts 245/170

50 Double Unders

1 Min Plank Hold hands on barbell.
Accumulate 1 min in plank position before moving on to Sumo Deadlifts.

Use a deadlift weight that you could get unbroken but singles are allowed.

Cashout Wall Balls/ Hip Extensions (No Measure)

3 Rounds

10 Wall balls for height/ explosion

10 Hip Ext.

Use a wall ball weight that you can get maximum explosion and unbroken.

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