Beginning of a New CrossFit Week

Welcome to Monday! The start of a new crossfit week! What type of workouts will we get this week??
Lots of people there this morning – everyone off to a good start!

 

Identify where you are, where you want to go, and what you need to get there.

  GENERAL WARM-UP (~10:00)

2 Rounds
100m Run (bike)
10 Kang squats, empty barbell (45#)
10/10 Dynamic calf stretch
0:30 Plank walk up or plank
0:45/0:45 Banded supine hamstring stretch

  SKILL AND BUILD UP (~13:00)

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
7 From top, to the knees and stand
7 From top, to knees, to shins, to knees, and stand
7 Deadlift

Build Up (~10:00) 5 Sets (65#, 95#, 115#, 135#, 135#)
3 Deadlifts 
*100m Run after round 2 and 4 (bike)

  WORKOUT (~25:00)

For time Every 5:00 for 25:00 (5 rounds)
5 Deadlifts @ ~80% of a 1 rep max (135# for all rounds)
600m Run (700m row each round)

Notes This workout is largely biased towards the run. The deadlift load is intended to be heavy, but not maximal, for 5 consecutive reps. Do NOT sacrifice mechanics. Use this time to focus on accumulating high-quality reps at relatively heavy loads. If an athlete does not know their 1 rep max, have them use a load that is 2-4 reps shy of failure. The runs are intended to be performed at approximately an 85-90% effort. Strive for consistency across all run efforts. It is intended for athletes to complete each interval in under 4:00 while faster times will be under 3:00. Record the total work time minus any rest in the interval. Deadlifts *Elevate the barbell if a sound set-up position from the floor cannot be established. Run *Reduce the distance to be completed in ~3:00 or less.

  MINIMAL EQUIPMENT OPTIONS

Dumbbells Available For time Every 5:00 for 25:00 (5 rounds) 15 Dumbbell deadlifts 600m Run Bodyweight Only For time Every 5:00 for 25:00 (5 rounds) 30 Single leg glute bridges, alternating 600m Run

Ok this was definitely a workout! I’m sweaty and tired! However, I have to say that I feel pretty good remembering that when I started (15 months ago) I had never really used a rower and I thought I’d die after about a minute. Now, I can actually row the amount I am supposed to be able to do in the amount of time I have to do it! And, I actually like the rower. I can actually tell that my legs are WAAAYYY stronger than when I first started CrossFit! 
Always amazed at things I can do now that I had no clue how to do or couldn’t even do when I started. 

Hope everyone has a good day today!

See you tomorrow!!

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