I. Row 500m
2 Rounds of
7 x Deadlift
7 x Sumo Deadlift High-Pull
10 x Deadbugs
10 x Bird Dogs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills
- Emphasis on breathing and val salva during Deadbugs and Bird Dogs to reinforce the same for application with multi rep deadlift sets today.
Impact/Focus: Deadlift 5×5 Week 5
Warm-up as needed before working through the following every 2:30.
**Week 5 Deadlift Sets + 5-15 lbs from previous week.
- For week 5 we will continue adding an additional 5 to 15 lbs.
- The new weight this week will be used for all of today’s Deadlift working sets.
- Manion Hero WOD Athletes may deload and/or adjust to 3 sets of 5 reps for Deadlifts today.
- Next week: Monday will be Back Squat, Tuesday will be Press, Wednesday will be Deadlift and a classic Turkey Day WOD from the CFNH archives.
Post scores to comments.
4 Rounds (3:Scaled) of the following against a 20:00 (15:00) Running Clock of
Row 500/350m as quickly as possible;
AMRAP in the time remaining of
8 x Pull-ups
16 x GHD Sit-ups
- Start each 5:00 as a new time trial + AMRAP.
- Scaled Pull-ups and Abmat Sit-ups substituted in will have an adjusted rep scheme of 10 reps x Pull-ups (scaled) and 20 reps of Abmat Sit-ups (scaled).
- Athletes may use dumbbells to anchor feet today if they prefer.
- Athletes performing intermediate ROM scaled GHD Sit-ups should use the 16 rep assignment.
Post Row Times + Rounds + Reps for each effort to comments.
1 thought on “Friday 11.20.2020”
Deadlift: 215 for 3 sets of 5, deload in prep for tomorrow
Flowbee: 2/1 + 4/1 + 6/1 + 14 RX