CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike/Row or Run
-into-
2 Sets
5/5 Single Leg RDLs (pause @bottom)
:20 Banded Hollow Hold
25/25ft Single Arm Front Rack Carry (HEAVY)
20 Mini Band Lateral Steps
Specific
Build to Starting weight for Deadlifts
Deadlift (Week 6 of 8 )
Every 2:00 x7
1×4 @70%
1×3 @80%
1×3 @85%
1×2 @87.5%
3×1 @90%+
Last week we hit 90% for doubles, if you are feeling strong then go for for 3 singles slightly heavier than 90%.
Focus on creating tension into the bar aka take the slack out of the bar. When deadlifting if done properly there should be no “clicking” sound at the start.
Push the floor away keeping the shoulders over the bar until you get to the knees, from there “pull”your hips through.
I used to be addicted to the Hokey Pokey, but I turned myself around. (AMRAP – Rounds and Reps)
RX
AMRAP 18
18 DB Box Step Ups (50/35)
12 Alt. Hang DB Clean and Jerk (50/35)
6 T2B
RX+
AMRAP 18
18 DB Box Step Ups (70/50)
12 Alt. Hang DB Clean and Jerk (70/50)
6 T2B
Scaled
AMRAP 18
18 DB Box Step Ups (35/25)
12 Alt. Hang DB Clean and Jerk (35/25)
6 Knees 2 Elbow or 10 Sit-Ups
Find a steady pace that can be held the whole time without any drop off.
The rep scheme on the T2B are small enough that you should be able to go unbroken.
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