Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift
Today is a Classic CrossFit Heavy Deadlift training stimulus for our Impact/Focus portion of training.
Warm-up Sets & Reps building to a starting weight. Ie. Complete a set of 10 reps at light weight, proceed on own recognizance to intended beginning weight.
Every 2:30 x 6 Rounds
Deadlift x 5-5-3-3-1-1
*Climb weight as able across sets, complete workload as touch and go style reps, applying at least ‘some’ control on each reps negative.
Post scores to comments.
“Phalanges Feelin It”
5 Rounds for time of
10 x Push Jerk (95/65lbs)
10 x Bar Facing Burpees
35 x Double-unders
Notes: Soft 15:00 Time Cap for today’s thrasher. Scaling for Push Jerk weight based on making each round’s 10 reps doable in 1-2 sets. Double-unders may be scaled to intermediate Double-under volume within the 15-21 rep range. Single-unders may go 50 reps per round. Rx+ may opt for 7 reps of Push Jerk per round at 135/95lbs… Yes, Split Jerk is fair game. Get some, freaks.
Post scores to comments.
