23. August 2023
Aug.
23
CrossFit – Wed, Aug 23
Warm-Up
Warm-Up
3 Sets
1:00 machine of choice
5 PVC Good Mornings @2222 tempo
10 PVC Passthrough
10/side alternating reverse lunges
1:00 machine of choice
5 PVC Good Mornings @2222 tempo
10 PVC Passthrough
10/side alternating reverse lunges
+
Deadlift specific prep
Move through
2 x 5 reps w/ empty bar then light load @31X1 tempo
8 reps @40%
5 reps @55%
Strength / Skill
Hand Release Deadlift (Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 3 reps @ 65%
Rest as needed)
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 3 reps @ 65%
Rest as needed)
Unloaded Jefferson Curls
WoD
Leg Drive (Time)
3 Rounds for Time:
16 Dumbbell Walking Lunge Steps @ 22,5/15
20 Wall Balls
24 Squats
16 Dumbbell Walking Lunge Steps @ 22,5/15
20 Wall Balls
24 Squats
Time Cap: 9 minutes
Cooldown / Cashout
Cashout
Pinch Plate Carries: 30 x 2-3 sets; rest 1 min b/t sets
10 Unloaded Jefferson Curls
*Accumulate 10 reps – 10 seconds/reps for quality