Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 6×3
3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; build to/get as close to 75-80% of a 1RM as possible. Intentions and goals will adjust based on each athletes experience level with the movement and overall CrossFit training.
6 Rounds, on the 2:30 of
Deadlift x 3-3-3-3-3-3
*Build to as close to 80% or heavier as possible as quickly as possible and sustain at a challenging weight for the remaining rounds.
Post scores to comments.
“Iron Age Helen”
3 Rounds for time of
Run 400m
12 x Deadlift (225/155lbs)
21 x GHD Sit-ups
Notes: Met.Con. training range for heavy loads may reference a 1RM’s 60% number, this should give a good gauge for scaling or selecting an Rx/Rx+ (Rx+ … 3 x 500m,DL 75%1RM x 12 reps or 60%1RM x 15 reps, 30 GHD’s/Round) weight for today’s Deadlift task.
Post scores to comments.
