CrossFit – Tue, Jun 11
Warm Up
Deadlift+Sumo Deadlift+Clean Deadlift (Weight)
Do.a set every 2 mins
3 x 4 Sets:
Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
This is to help strengthen pull off the floor in the clean.
*For the clean deadlift, make sure you lift the barbell off the ground as you would a clean
Metcon Warm Up
In at least 4 working sets build to workout wights in 23m segments.
Sandbag Bearhug Carry
Dumbbell Farmers Carry
*Perform :30 Cardio Fast 1 Sandbag Clean and 3 Push ups after each 25 m set
Indiana Pacers (Time)
For Time
200 m Sandbag Bear Hug Carry(150/100)
400 m dumbbell Farmer Carry (2×70/50)
*Every time you break on te sandbag carries complete 5 Sandbag cleans
Time Cap 25 mins
Hand Stand Hold & core Core Focus (Checkmark)
3 Rounds of 40 Seconds of work 20 secs of rest
Turkish Get up
Russian Twist w/ 1 Kettlebell (15/10)
Plank Hold
Hip Halo
2-3 Rounds
15 Banded Good Mornings
10 Single Arm KB DEadlift R/L