General Warm Up (5-12)
Partner Up
P1) :30 Bike (pace gets faster each round)
P2) :30 Glute Bridge, :30 Banded Bradford Press :30 Banded Good Morning :30 Inchworm
*P1 will row while P2 is doing glute bridge. Once :30 is done, partners will rotate so now P2 is rowing and P1 is doing glute bridge Rotate again and move on to row and bradford press and so on
Specific Warm Up (12-25)
Barbell:
3-5 Pausing Deadlift (pause at knee 02 on the way up and down each rep)
5 Normal Deadlift
5 Hang Jump and Shrug
5 Hang Elbows High and Outside
5 Hang Muscle Clean
5 Strict Press
3-5 Clean Drop (land in quarter squat
5 Push Press
5 Hang Power Clean
5 Push Jerk
(25-34)
Every 3:00 x 3 sets
3×5 Deadlift at 75% 1rm.
*All 3 sets today should be hard and heavy. If you don’t know your 1rm deadlift then make sure that your effort is challenged to make it to your 5th rep of each working set.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2009/04/14#/comments
Goal: Sub 8
Cap: 11:00
Intermediate
“DT”
5 rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
115/80lb.
Baseline
“DT”
5 rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
35/15lb.
(55-60)
:30-1:00 Banded Lat Stretch (each side)
:30-1:00 Banded Bully Stretch (each side)
bully stretch:
(0-5)
Hero workout to start the week! We will begin with our strength focus on deadlifts. The goal is to minimize the effective dose of strength exposure with only 3 sets! That means they must all be working and tough sets in order to be productive. After we wrap that, we deload the bar for “DT”. This is a 3 movement workout but all include the barbell. It is one of the best tests for barbell cycling that exist in our methodology and one often known as a “staple”. Knowing when to break up the barbell work, and where it is most valuable to your overall time are strong considerations that must be made.