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Friday 11.20.2020

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ATHLETES CHECK YOUR EMAIL FOR HEAT ASSIGNMENTS. BRING THE LUMBER, NINJAS!!!

Warm-up Drills
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

Notes:

  • 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.

Deadlift 5-5-5-5-5

**Week 5 Deadlift Sets + 5-15 lbs from previous week.

Notes:

  • 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.

“Flowbee”
4 Rounds (3:Scaled) of the following against a 20:00 (15:00) Running Clock of

Every 5:00
Row 500/350m as quickly as possible;
AMRAP in the time remaining of
8 x Pull-ups
16 x GHD Sit-ups

Notes:

  • 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.

Samy Daghir

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