CrossFit Now – CrossFit
WOD
“Hook and Ladder” LBB DL (3 Rounds for time)
“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Deadlifts
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Deadlifts
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Deadlifts
RX+-135/95#
RX -95/65#
50-59 -75/55#, Step Over
60+ -55/45#, Just Burpees
Basics- 1 Rd =10 2 Rds= 5, 3 Rds=3,Barbell or PVC Just Burpees
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
You’ll work through the listed reps and rest with whatever time remain until the next window
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL BARBELL BURPEES
This movement is completed laterally over a barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
There is no need to stand to full extension on the jump
DEADLIFT
We’ll use a light-moderate load here, with the emphasis on cycling larger sets
This should be a weight that you could complete for 30+ reps unbroken when fresh.
Make sure to use great form due to the lighter load and higher volume.
AFTER PARTY
: Body Armor SP PP PJ (No Measure)
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second hanging L-Sit or knee raise hold
You choose the weight
9 Strict Press
L Sit/ KR Hold
9 Strict Press
L Sit/KR Hold
9 Strict Press
L Sit/KR Hold
7 Push Press
L Sit/KR Hold
etc..