[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox]

Strength

Sumo Deadlift
5-5-5-5-5

Work up to a heavy 5 rep  Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

5 Rounds for time
10 Kettlebell Walking Lunge Steps 24/16 kg *
15 Kettlebell Swings 24/16 kg

* Kettlebell Walking Lunge Steps

Workout notes: In this couplet you will be holding on to one object for both movements. Of course you can set the kettlebell down to rest but consider a good strategy for breaking up your reps so that can perform as large of sets as possible. Note that we’re looking for the kettlebell to be held goblet style rather than as a suitcase carry or over the shoulder