CrossFit

Strength

Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00

– Goal: build to 85% of 1RM (without a band) – have a plan in terms of how to progress. Don’t sacrifice form for weight

– Elevate plates 2-4″ off the floor if unable to maintain neutral spine

Metcon

“BP Benchmark #4”

AMRAP 10:

10 Russian KBS(70, 53)

10 Goblet Squats (70, 53)

10 Burpees

Spark

Strength

Side Lying Hip Raise 3 x 12 (each)

Partner Assisted Negative Hamstring Curl 3 x 5

 **Scaling: Banded hamstring curl on rig 3 x 12 (each)

Rest 1:00 

10:00 CAP

Metcon

AMRAP 18

400 Meter Run

30 Walking Lunges

20 DB Push Press 45/30

10 Renegade Row 45/30

Masters

Gymnastics Skill

Toes to Bar

Floor Hollow to tight tuck transition ((2-0-2-2)) x 8

Kipping Swings or Bar Hang x 10

Strict Knee Raise or T2B x 10

Metcon

AMRAP 20

100m Farmer Carry 

20 Pull Ups

100m Farmer Carry 

20 KBS

100m Farmer Carry 

20 Toes to Bar

500m Row