Thursday CrossFit Class


Strength

Sumo Deadlift (3x4 tempo 20X0)

-Deadstop Reps -Build to a heavy set of 4 (with 3 total sets >80% of 1RM -True hip flexor mobilization x 4.side between sets (elevate your foot against wall)

Metcon (3 Rounds for reps)

3 total rounds of: 4 minutes "ON" - 4 minutes "OFF" (24 total minutes) "ON"- AMRAP of: 20 Double Unders 15 barbell deadlifts @50% of working weight today 10 Calorie Bike "OFF" 4 minutes of jog (get heart rate down prior to next set)

Extra Work

Accessory/Joint Health

a: Kettlebell Lateral Lunge + Floor Tap (3x8/side)

https://www.youtube.com/watch?v=hWpmpcsbB2o&feature=youtu.be

b: Inchworm (3x3-5 )

https://www.youtube.com/watch?v=_kxdC-EdbBI&feature=youtu.be

c: Yoke Carry (3x20 meters)

take this outside- try to go heavier then last week.

#workoutoftheday

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