KATELYN & JEREMY COMPETE AT CROSSFIT ROCKINGHAM’S COMPETTITION THIS COMING SUNDAY! JOIN US IN SUPPORTING OUR NINJAS AS THEY HEAD INTO THE FRAY!
Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.
Warm-up sets/reps general guidance:
Begin with 5 reps sets at lighter weight before progressing to single rep efforts.
Deadlift 1-1-1 … continue until a 1RM has been established
Post scores to comments.
“Madsommer”
Complete for time
vs a 15:00 Time Cap
Row 250/200m
Bench Press x 10-9-8-7-6-5-4-3-2-1
21 x Double-Unders
Notes: Bench Press weights will be determined based on last week’s training weight (%s) or a relative standardized goal at 50 to 75% of bodyweight as a secondary reference point.
Post score to comments.
