CrossFit – Wed, Jan 10

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Deadlift (- RX –
For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.
)

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

For load:

5-5-5-5-5

Deadlift

– Find a moderately heavy load and stay there for all 5 sets.

– Work on mechanics and safe, efficient movement.

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | 10 burpees + 15 jumping squats

Min. 2 | :30 Max-rep DB deadlifts (35/50 lb)

– Use two DBs.