Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike
Strength
Deadlift
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
5 Rounds for Time
COMPETITIVE
24 Deadlifts (95/65)
18 Hang Cleans
12 Shoulder To Overhead
PERFORMANCE
24 Deadlifts (65/45)
18 Hang Cleans
12 Shoulder To Overhead
LIFESTYLE
24 Deadlifts
18 Hang Cleans
12 Shoulder To Overhead
Form: Maintain A Rigid Core During The Movements For Proper Power Transfer Into The Bar And Safety For The Spine.
Stimulus: This Is The Crossfit Hero Wod Dt With An Increased Rep Count For More Of A Barbell Endurance Workout. The Weight Should Feel Manageable But Muscle Fatigue Will Set In.