CrossFit – Mon, Sep 4
Warm Up
Deadlift (2 Rounds for reps)
*Do a set every 1 minute and 30 seconds.
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
10 Deadlift @ 6.5/10 RPE
10 Deadlift @ 7/10 RPE
Deadlift 5-4-3-2-1-10-10
Metcon Prep
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog
10 Kip to Swing
3-5 Strict Pull Up
10-15 Banded Good Morning
-Then-
Warm up to Kettlebell Swing weight with 3 Kipping or Butterfly Pull Ups after each set.
2. Workout Prep
1 set (at workout pace):
100m Run
2 Pull Ups
2 Kettlebell Swing (at workout weight)
Helen (Time)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
Time Cap 15 Min
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)