CrossFit – Fri, Apr 24
General Warm-up
Deadlift (“Every 3:00 for 5 sets:
3 Deficit Deadlifts 1-4″*
3 Deficit Deadlifts 1-4″*
Perform a 3-second tempo to lower the bar on each repetition.
)
*Athletes may only use a deficit if they can get into a safe setup position AND lower the bar under control with a neutral spine. Otherwise, omit the deficit.
10 Rounds for time (Time)
5 Deadlifts 155/105lbs
5 Burpees
Feel: Cardio
Pacing: Sustain
Target Score: Sub 8:00
Firebreather: Sub 6:00
Extra Credit (Checkmark)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
15 Russian KB Swings
500/450m Row
15 Russian KB Swings
15 Burpees