CROSSFIT
STRENGTH
Deadlift, build to heavy
METCON
“Marston”
Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep
10 Toes-To-Bar
15 Bar-Facing Burpees
FINISHER
Banded Leg Curl x 100-150 reps each leg.
WHITEBOARD BRIEF
– Strength: Athletes will be performing heavy deadlifts in the workout so your form should be a focus during today’s strength portion – the purpose today is more to prepare for the Metcon. Athletes should work up to the desired weight for the metcon over the course of 5-6 sets performing reps of 2-2-1-1-1-1 (the desired weight they have in mind that matches their ability.) Athletes can start with larger sets while weight is light and work to singles with at least 90s of rest between sets as weight increases.
– Metcon: “April Fools Hero WOD”. Deadlifts are intended to be heavy but not at the price of sacrificing someones lower-back so people need to be smart and think about using a load they can maintain their technique with for the entire 20 minutes. Effort should be around 80% today – uncomfortable but output should not drop until after the 12-minute mark. The focus with this workout is more strategy than anything else as there overlap in movements (hip-extension) so there should not be a point where there is a massive breakdown in form – it’s easier for Athletes to let that happen though so remember technique is more important than their score on the whiteboard even though this is a hero workout. Today’s deadlift weight choice should be 80% or LESS your current 1RM Deadlift.
– Metcon: “April Fools Hero WOD”. Deadlifts are intended to be heavy but not at the price of sacrificing someones lower-back so people need to be smart and think about using a load they can maintain their technique with for the entire 20 minutes. Effort should be around 80% today – uncomfortable but output should not drop until after the 12-minute mark. The focus with this workout is more strategy than anything else as there overlap in movements (hip-extension) so there should not be a point where there is a massive breakdown in form – it’s easier for Athletes to let that happen though so remember technique is more important than their score on the whiteboard even though this is a hero workout. Today’s deadlift weight choice should be 80% or LESS your current 1RM Deadlift.
ENDURANCE
METCON
“Do Not Disturb”
AMRAP 8
2,4,6,8,10…
Wall Ball
Double KB Deadlifts
– 2min Rest –
AMRAP 8
2,4,6,8,10…
Burpees
*30 Dubs after each rd.
– 2min Rest –
AMRAP 8
2,4,6,8,10…
Bike Calories
Row Calories
– 2min Rest –
AMRAP 8
2,4,6,8,10…
Alternating DB Floor Press
Alternating DB Renegade Rows
Alternating DB Hammer Curls
WHITEBOARD BRIEF
– Metcon: The last station is more on quality of movements and strength/accessory than it is conditioning. All Athletes should complete the last station together.