08/10/2018

Storm King – CrossFit

Warm-up

DL Two (No Measure)

3Rds

12 Slow KB Goblet Squat

12 Bulgarian Split squat (12 per leg, loaded if you can handle it)

12 Single leg DL (Use a KB if you can)

30 Seconds Pigeon on Each Side

Weightlifting

Deadlift

Take 10 mins to warm up to your starting weight.

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 5 reps @ 85%

Metcon

PP: Metcon (Time)

Metcon

Pyramid Peak – Performance

15-12-9

Deadlift (1.25 x bodyweight for males/bodyweight for females)

Pull-Ups

Push-Ups

SR: Metcon (Time)

Spruce Railroad – Fitness

15-12-9

Deadlift (bodyweight for males/ .75 bodyweight for females)

Ring Rows

Push-Ups

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