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Friday 02.11.2022

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7 TEAMMATES SO FAR & WE HAVE LIKE 92 SPOTS STILL AVAILABLE! JOIN THE FRAY! SIGN UP AT THE FOLLOWING LINK: https://games.crossfit.com

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility

Impact/Focus: Deadlift Deload (WEEK 4)
Work through the following sets of Deadlift using the percentage based sets outlined below.

Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 55%

Deadlift 5-5-5 (up to 70%)

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“Don’t Be A Blue Falcon”
Complete the following for time, split between two athletes.
Only one athlete may be working at a time and all the reps of a movement must be completed before moving onto the next task.

110 x Wallball (20/14lbs)
110 x Toes-to-Bar
110 x Power Clean (115/85lbs)
110 x Push-up + R/L Knee-to-Elbow

Notes: Rx+ Round 1 is 110 reps per movement split between athletes, Round 2 is 70 reps per movement. Scaling details per team will be addressed as applicable.

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Samy Daghir

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