26. Juli 2023
Jul
26
CrossFit – Wed, Jul 26
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%
Rest 2 minutes between sets)
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Rest 2 minutes between sets)
WoD
Same Same But Different (2 Rounds for reps)
"Same Same But Different"
A) AMRAP 4 minutes:
10 Barbell Overhead Walking Lunges (5 per side) @ 42,5/30
10 Bar Facing Burpees
A) AMRAP 4 minutes:
10 Barbell Overhead Walking Lunges (5 per side) @ 42,5/30
10 Bar Facing Burpees
2 min rest
B) AMRAP 4 minutes:
10 Front-Racked Barbell Lunges (5 per side) @ 42,5/30
10 Burpees over the Barbell
Cooldown / Cashout
Cooldown
3:00 Walk
+
2:00/side LAX Ball roll on calves and shoulders
+
2:00/side LAX Ball roll on calves and shoulders
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Rest 2 minutes between sets
*AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*This week perform the reps with a hand release. No more than 3 seconds between each rep.