CrossFit – Mon, Dec 1
General Warm-up
Deadlift (“Find a 1RM Deadlift
Build Up
Build to 70% in sets of 2-5 touch and go reps
then, all performed as singles:
3 reps @ 60% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM
then continue with single reps, adding 5-10% each set)
Perform 2 Box jumps for maximum explosiveness after your deadlifts beginning with the sets of 3 at 60%
Rest 2-4 min b/w sets
Extra Credit (3 Rounds for reps)
AMRAP 3:30 x 3
Echo Bike Calories
Rest 3:00
Athlete Notes: Stimulus will be had by all. My goal for you today is to know within 1-2 RPMs what you should be able to hold if we do this again.
20 Dead Bugs
10 Kickstand Kettlebell Deadlifts per leg, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges