CrossFit – Tue, May 9
Weightlifting
Deadlift Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
Deadlift (5-3-1-1-1-1-1)
Pre-MetCon Warm-up
7 minutes moving through:
1:00 Cardio (easy) (your choice)
25 Plate Hops
25ft Sandbag Carry OR Front Rack Dumbbell Walk (light to moderate)
1 Set (at workout pace)
50m Carry w/Object at workout weight
Either: 5/4 Calorie on a machine OR 15 Double Unders
Metcon
Oddly Put (Time)
For time:
Carry (100/70) 1,000m
*We recommend using Sandbag (100/70) but you can use whatever you want. I.e. 2×50/35 works as well!
**Perform 10/8 Calorie (Or 30 Double Unders) on a machine everytime you set the objects down
***Carry the object or objects however you like!
NOTE: IF YOU DO NOT HAVE THE ABILITY/ACCESS TO PERFORM A 1,000m CARRY, YOU CAN SCALE TO 65 50ft Carries (DOWN 25FT, BACK 25FT IS 1 REP)
Post Workout Mobility
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
7 Sets to Build to your 10/10 RPE for today (may beat your prior max)
5 Deadlifts @ 6/10 RPE
3 Deadlifts @ 7/10 RPE
1 Deadlifts @ 7.5/10 RPE
1 Deadlifts @ 8/10 RPE
1 Deadlifts @ 8.5/10 RPE
1 Deadlifts @ 9/10 RPE
1 Deadlifts @ 10/10 RPE