THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
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Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)
Post times to comments.
“Deadlift 5-5-5”: 255#
“Vector Track”: 17:29
Only managed 7 MUs then Pull Ups/Ring Dips x 2
Deadlift: 225.
Vector: 27:52 scaled (4xMUs + remainder MU transitions).
Deadlift: 115
Vector Track: 22:44 (pullups/red banded dips)
Deadlift 5-5-5: 225#
“Vector Track”: 21:06 (Red Band MU Trans…getting better with the dip compared to the last time I did these transitions!)