09/12/2018

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

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 15

60 Double-Unders

30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)

15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 15

60 Double-Unders or Tall Slow Jumps

30 Alternating Reverse Lunges with Dumbbells (30/20 lbs)

15 Alternating Single-Arm Dumbbell Snatches (30/20 lbs)

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