Monday 4.2.18 CrossFit


“Banded Deadlift”  1×1
Coach Call: 5,4,3,2,2,1..Beginner: No Band, 5 x 5

Intent: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive through full ROM. Be aggressive and shoot for 80% of your conventional 1RM deadlift.

Metcon Prep

2) Squat Cleans + Burpees: Take 5 Minutes and prepare for Metcon. Rest as needed.


AMRAP 8min of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
Score = total reps completed
Rx: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)

Last done 12/1
Intent: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout. 

$ Out

1) “Deadlift hold against a band” 1×1
60s @50% of 1RM
*Grip-tester. This is 50% of your current 1RM, not what we did today.
2a) Deadbug + Reverse Crunch: 3×10.
2b) Banded Goodmornings: 50 Reps.