* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week.

**CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) Back Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else.

3) 3 rounds AQAP:

400m Run

50 Air Squats

21 Russian Kettlebell Swings 70/53

Extra Work:

4) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

 5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE