12/6/18
CrossFit 45 North – CrossFit
Warm-up
7 Way Hips (No Measure)
15 reps of each movement on 1 leg then repeat for the other leg:
All movements are laying on your side on the floor. Ensure your lower back is not moving – shorten the movement if you have to
1. Leg Lifts
2. Forward leg swing
3. Backward leg swing
4. Full leg swing (forward to back)
5. Forward circles
6. Backward circles
7. Bicycles
Weightlifting
Goal for these deadlifts is to work on developing the strength to be able to do touch and go deadlifts. Relying on dropping at the top too much.
Tempo Deadlift (3 sets x 5 reps at 70% @3330)
Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground
NO MIX GRIP!!!
Deficit Deadlift ( Deficit Deadlift 3 sets x 5 reps @ 75% linked )
BWB Cardio
50 Right Side Luggage Deadlifts
50 Left side luggage deadlifts
100 lateral jumps over object like bar o
Metcon
Metcon (AMRAP – Reps)
AMRAP 7 min
250 m row
12 lateral burpees over bar
9 deadlifts 275/185
RX+ 305/205
Body Weight Burn
Metcon (AMRAP – Reps)
AMRAP 7 min
250 m row
12 burpees over bar
9 Box Jumps
