Warm Up
10 Single Leg DB Deadlifts per side
15 Band Face Pulls
3 Rounds
15 Band Good Morning
10 Inchworms to Push Ups
Strength: Deadlifts
Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%
WOD
For Time
ELITE
200 Burpees (with a weighted vest)
COMPETITIVE
200 Burpees
PERFORMANCE
180 No Pushup Burpees
Stimulus Points
Slow and steady. Don’t stop moving.
WOD
For Time ~ Diane
21~15~9
ELITE
Deadlifts(225/155)
Handstand Push Ups
COMPETITIVE
Deadlifts(155/110)
Handstand Push Ups
PERFORMANCE
Deadlifts(155/110)
Push Ups
Stimulus Points
CrossFit classic workout, This is meant to be fast paced.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Band Lat Pull Down
Even Minutes) 8-12 Hammer Curls
Cool Down & Dismissal
Pigeon Pose Stretch
Chest Doorway Stretch