WARM UP – MOBILITY
4-5 mins laps + dynamic hamstrings & lower back stretches
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2 Sets:
12-15 Heels elevated glute bridges
12-15 Leg raises
12-15 BB good mornings / deadlifts
8-10 Paloff press /side @ 20X2 tempo
WOD A
Every 3 min x 5 sets: Deadlift
Sets 1-4: 5 reps @ 65/70/75/75-80%
Set 5: AMRAP @ 70%
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– Build to a heavy but not maximal set of 5
– AMRAP set should be a challenging but smooth set of T&G deadlifts — stop as soon as you feel any loss of form (ask a coach to watch you if you are unsure of how this might feel)
DEADLIFT
DEADLIFT X 5
AMRAP DEADLIFTS @ 70% OF 1RM
WOD B
CROSSFIT OPEN WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110 lbs)
Jerk (165/110 lbs)
Masters 55+ Rx (135/75lbs)
Points are awarded for each movement separately. One point for the squat clean, and one for the shoulder to overhead. Thruster/push press is ok.
ACCESSORY
1) 5 min easy bike cool-down (before or after pt. 2)
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2) 3 Sets, easy pace:
8-12 GH Raises (use band to help as needed)
10-15 Paloff press /side @ 20X2 tempo
