Flash
Friday, February 9th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
Strength
Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.
WOD
Workout Format
For Time ~12 Minute Time Cap
Competitive
21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Performance
21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Lifestyle
21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders