Monday, 14 November, 2016
WARM UP – MOBILITY
3-4 min: of Leg swings, iron crosses, glute bridges, scorpions, hollow rocks, superman lifts etc.
Then 2 rounds of:
8-10 ring rows
5-7/side Single leg RDL (use light DB or KB if you want)
15-20 Banded good mornings (green or black bands)
WOD A
DEADLIFT X 3
4-5 min of warm-up time then;
EMOM x 8:
3 deadlifts @50-60% of 1RM across
Not touch and go, lower and re-set for each rep
These should not be “heavy” reps, keep priorities on perfect mechanics and and good bar speed specifically past the knees.
More experienced lifters may use a band for added dynamic resistance. (keep % closer to 50% if adding a band)
WOD B
TK
AMRAP 20 Minutes:
8 Strict Pull-ups
8 Box jumps (36/30)
12 Kettlebell swings (32/24kg)
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This is a CrossFit.com Hero WOD.
Pull-ups may be pronated or supinated. Scale volume to 4-6 reps as needed, and/or use a band that allows at least a few rounds unbroken.
Scale box height as needed, height should be challenging, but safety is more important than height or doing it Rx!
36″ = use 3x45lb plates on the 30″
ACCESSORY
3 rounds: rest as needed
60s Weighted plank holds
5-7 x “ATYT” cycles with light Crossover symmetry bands
