Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, HAP)
3: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
Strength
4: Weighted Glute Bridge (3×10, HAP, Tempo 31×2)
https://www.youtube.com/watch?v=3m75lHgzxpI
Conditioning
5: Metcon (2 Rounds for reps)
AMRAP in 6 min
10 Deadlift (185/135)
10 Box Jump Over (24/20)
8 DL
8 Box Jump Over
6 DL
6 Box Jump Over
ME Bar MU in remaining time
Rest 6 min
AMRAP in 6 min:
6 DL (185/135)
6 Box Jump Over (24/20)
8 DL
8 Box Jump Over
10 DL
10 Box Jump Over
ME Bar MU in remaining time
These deadlifts should be very light and easy. You should not break your form AT ALL.
Level 4:
Deadlift: 225/155#
Level 2:
Deadlift: 155/115
Strict Pullups
Level 1:
No deadlift, Row for calories
Box step up
Ring Rows
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