CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1, athletes will build up to their Deadlift workout weight and then make 2-3 jumps for some overload on Deadlift. In Part 2, athletes will complete 5 Rounds of 100 Meter Farmers Carry, 30 AbMat Sit Ups, and 10 Deadlifts.
STIMULUS: “DEAD BATTERIES” is a Grind.
STRATEGY: Athletes should complete the Farmer’s Carry in under 1:30, Sit-Ups in under 1:30, and Deadlifts in under 0:30.
SCALING: Athletes should choose a weight for Famer’s Carry and Deadlifts that they can complete in 1-2 sets.
SCORING: Athletes’ score for Part 1 will be their Heaviest Load. Athletes’ score for Part 2 will be the Time it takes them to complete the workout.
EFFICIENCY TIPS
-If athletes see themselves taking breaks on the Farmer’s Carry in later rounds’ encourage them to take breaks in earlier rounds to minimize fatigue
-Athletes should find a consistent pace on AbMat Sit Ups for all 5 Rounds
-Today it’s better for athletes to complete Deadlifts in 2 quick sets instead of 1 long grindy set
STRENGTH
Deadlift
5 reps every :90
0:00: Deadlift
1:30: Deadlift
3:00: Deadlift
4:30: Deadlift
6:00: Deadlift
WOD
“Dead Batteries” (Time)
“DEAD BATTERIES”
5 Rounds For Time:
100 Meter Farmers Carry
30 AbMat Sit-ups
10 Deadlifts
20 min Time Cap
RX+-50/35#, 225/155#
RX-35/20#, 185/135#
50-59-20/15#, 155/105#
60+-15/10#, 125/85#
Basics-100m FC, 10 SU, 10 DL PVC/BB