CrossFit – Mon, Oct 30
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Warm Up
Deadlift (*Do a set every 2 minutes.
3 Deadlift @ 6/10 RPE
3 Deadlift @ 6.5/10 RPE
2 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
)
*Can use any 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
10 Scap Push Up
5 Tempo Dumbbell Push Up
5 Tempo Banded Strict Pull Up
2. Workout Prep
1 set (at workout pace):
2 Ring Push Ups
1 Half Legless Rope Climb (at workout height)
I am the Pumpkin King (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Ring Push Ups
1 Legless Rope Climb (15ft)
Cool Down
2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR 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)