CrossFit Now – CrossFit
STRENGTH
5: Deadlift (10 min to Build to heavy 5-4-3)
4: Deadlift (10 min to Build to heavy 5-4-3)
3: Deadlift (10 min to Build to heavy 5-4-3)
WOD
“Deadbolt” DU ROW DL (AMRAP – Rounds and Reps)
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts
*120 Singles
*Instead of Row you can do:
21/15 Calorie Assault Bike
15/12 Calorie Ski Erg
400m Run
RX+-225/155#
RX -155/105#
50-59 -105/75#
60+-75/55# 60 Singles
Basics-8 AMRAP, 40 Singles, 20 Cal Row, 15 PVC/BB DL
DESCRIPTION
Today’s day of training will feature deadlifts in both the strength and conditioning components
We’ll start by building to heavy sets of 5-4-3 in the strength piece
“Deadbolt” is a triplet workout that balances out a moderate weight deadlift with a machine and bodyweight movement
Your score at the end of the 15 minutes is total rounds and reps
The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
DOUBLE UNDERS
Choose a variation or a rep number that allows you to clear this station in right around 1 minute
You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
DEADLIFTS
Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets
AFTER PARTY
“Gymnastic Capacity” Burp HSPU (AMRAP – Reps)
Gymnastic Capacity
AMRAP 8:
5 Burpees
3 Kipping Handstand Push-ups
5 Burpees
6 Kipping Handstand Push-ups
5 Burpees
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round
Score is reps completed