DATE – Friday Sept 19th
Warm-up: 2 rounds of 250-300m row; each time off the rower (or alternating with a partner) do some dynamic hip and shoulder warm-up (leg swings, lunges, shoulder rotations etc.
Mobility: Posterior chain floss + Banded overhead stretch (double hand)
WOD A) 12 min to build to a heavy single deadlift.
– Go heavy, but not shoot for a 1RM today.
– Keep the bar speed up and stop short of any deviation of form.
WOD B) CrossFit.com benchmark Hero WOD “Rankel” (Last completed – Jan 25th 2014)
20 min AMRAP:
6 Deadlifts 225/155lb (or Scale to ~ 55-60% of 1RM)
7 Burpee Pull-ups
10 KB Swings (32/24kg)
200m Run
– Sub burpee + jumping pull-ups over using a band or ring rows.
