CrossFit – Mon, Oct 9
Warm Up
Deadlift (*Do a set every 1 minute and 30 seconds.
5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 10/10 RPE
*No hook or mixed grip.
)
Metcon Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
10 Hanging Scap Retraction
5 Tempo Banded Strict Pull Up
10 Single Arm Dumbbell Thruster (each arm, light)
-Then-
Warm Up to Dumbbell Thruster weight.
2. Workout Prep
1 set (at workout pace):
2 Strict Pull Ups
2 Dumbbell Thrusters (at workout weight)
Chopped (AMRAP – Reps)
10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-
Cool Down (Lats)
1 minute Banded lat stretch (each side)
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)