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DESCRIPTION

* A CompTrain Classic!

* For the Deadlift, the loads go up as the reps go down. This will allow for faster rounds even though the Deadlift gets heavier.

* AMRAP 1 – aim for 2+ rounds

* AMRAP 2 – aim for 3+ rounds

* AMRAP 3 – aim for 4+ rounds

* The 5:00 rest period between rounds will provide enough recovery to push hard.

MOVEMENT CONSIDERATIONS

* Deadlifts are quick movements rep for rep, but the long rest periods in between breaks are what will limit the amount of work that can be done. Five minutes is not a very long time, so we recommend choosing loads that can allow for 1-2 sets across all AMRAP’s.

* Lateral Burpees Over Bar (LBOB). Today’s focus will be on finding a strategy that allows for constant movement.

EFFICIENCY TIPS

* Try to not be too conservative on the Wall Ball sets. The more you break, the more you rest, the less time you will have for the Deadlifts/Burpees.

* Take a deep breath and start Deadlifting a little quicker than you feel ready for. Try to commit to no more than 2 sets for all AMRAP’s (i.e., 12 = 8+4 or 6+6, and 9 = 6+3 or 5+4).

* Remember, the first pull from the ground is the hardest. Set ‘well’…respect the position before lifting.

* The Burpees! Ahh…you know what to do. Slow is smooth and smooth is FAST! 😉 Breath before going to the floor.

WOD

FRANK THE TANK (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts

6 Lateral Barbell Burpees

RX+ -M- 185/225/275, F- 135/155/185, 20/14#, 10/9′

RX -M- 155/185/225, F-105/135/155, 20/14#, 10/9′

50-59 – M – 135/155/185, F- 85/105/135, 14/10#, 10/8′

60+ – M – 105/135/155, F – 65/85/105, 10/6#, 10/8′

Basics – Each AMRAP – 20 WB, 8 DL w/Light Weight, 8 Burpee Step Over Bar

AFTER PARTY

Reverse Lunges, DB Bulg Split Squat (No Measure)

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 each leg)

Then…

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 each leg) – https://youtu.be/vLuhN_glFZ8