CrossFit Now – CrossFit
“Flex Seal” DL SU (AMRAP – Reps)
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Your score will be the lowest number of reps at each movement added together
For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
RX+-135/95#
RX -105/75#
50-59 -95/65#
60+-65/45#
Basics-10 Rounds, light weight
DESCRIPTION
Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes.
1 Min = :20 DL/:10 Rest then :20 SU/:10 Rest
Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
Your score will be the lowest number of reps at each movement added together
For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
DEADLIFTS
The barbell weight is designed to be on the lighter side
This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
Within the workout you should be able to hold on for all 20 seconds
If you don’t have a barbell available, complete double dumbbells deadlifts (50’s/35’s)