Thursday, July 5, 2018

4
Jul

Thursday, July 5, 2018

CROSSFIT

Skill

Deadlift Technique

-Set-Up
-Form

Strength

3 Rounds  – NOT FOR TIME

*Barbell Front Rack Split Squats*
8 Per Side

-Rest 20 secs b/w legs
-Not Rear Elevated

*Tempo Romanian Deadlift*
8 To 10 Reps

-Same weight as Split Squat
-Take 3 seconds to lower the bar down on each rep- Control!

*Lateral Box Step Overs*
16 alt. reps (8 per leg)

-Each side = 1 rep
-Load DB’s Suitcase style if needed

WOD

5 Rounds – 4 Min Per Round

Cal Row (see scales)
8 Deadlifts
12 Box Jumps
8 Burpees

L1: 25/20 Cals, 185/135, 30″/24″
L2: 20/15 Cals, 155/105, 24″/20″
L3: 18/14Cals, 135/95, 20″/16″ Step Ups
L4: 15/10Cals, 95/65, Plate Jump

 

BOOTCAMP

Skill –

Plate Jumps
-Practice and technique

WOD –

12-11-10-9-8-7-6-5-4-3-2-1
Plate Jumps
Ground to Overhead with Plate
Slam Ball Slams
Over the Shoulder with spam ball

 

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