Warm-up Drills
I. Row x 500m
30 x Hollow Rocks
30 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
Warm-up Sets
Build to 60% with sets of 5’s and 3’s before working through the following;
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Down Shift”
AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 3-6-9… (+3 reps per round)
Box Jump Overs 3-6-9… (24/20″)
Rest 1:30
AMRAP 7:00 of
Row 100m (+100m per round)
Handstand Push-ups 2-4-6-8… (+2 reps per round)
Box Jump Overs 3-6-9… (+2 reps per round)
Notes: Scaling and movement standards and assignments will be covered at the whiteboard brief.
Post scores to comments.
