CrossFit – Wed, Oct 2
Warm-up
Specific Warm-Up
Burpee
- 3 Step back, step up burpees
- 3 Jump back, step up burpees
- 3 Step back, jump up burpees
- 3 Jump back, jump up burpees
Sumo DL
- 5 Cued reps Shin to knee
- 5 Cued reps Sumo deadlifts
- 3 Cued Sumo Deadlifts with 3 second Pause at Knee on the way up with empty bar
- 3 Cued Sumo Deadlifts with 3 second Pause at Knee on the way up with weight
Strength
Sumo Deadlift (5-7 sets of 3 with 3 second pause at the knees)
5-7 Sets [Climbing]:
3 Sumo Deadlifts
* 3 Second Pause
* Aim to Increase Weight From 8/21/24
Metcon
Daddy Goes Surfing (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run
Directly Into…
3 Rounds:
12 Burpees
400m Run
Time Cap: 18 Minutes
Finisher
Posterior Pump (Checkmark)
3 Supersets:
10 Barbell Hip Thrusts
10 Second Hold At Top
Rest 2 Minutes Between Supersets
Line Drill warm up 25’ each