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CrossFit Workout 9.6.2017

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CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

500m Row or 400m Run or 15 Cal. Bike

2 Rounds

10 Samson Stretch 5 each side x :05 hold

10 Abmat Sit-up

10 Air Squat

5 Scapular retractions

2 Rounds

5 Box Jumps (You pick height)

10 GHD Hip Extension

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Deadlift

(15:00 – 35:00)

20 Minutes to build to heavy set of 3, Not necessarily a 3RM

(% of 1RM/Est. 1RM)

1. 35% x 5

2. 45% x 4

3. 55% x 3

4. 65% x 3

5. x 3

6. x 3

7. x 3

All: Deadlift 3RM

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Instruction/Set up/Warm up/Rehearsal

(35:00 – 45:00)

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WOD

(45:00 – 60:00)

15 minute time cap

Fit: Metcon (Time)

21-15-9

Deadlifts 65/45

Push Jerks

Bar Facing Burpees

Perf: Metcon (Time)

21-15-9

Deadlifts 95/65

Push Jerks

Bar Facing Burpees

Comp: Metcon (Time)

21-15-9

Deadlifts 135/95

Push Jerks

Bar Facing Burpees