General (10:00)
5 frames of Rowling (link: – YouTube)
*each meter you get above or below 100 today the penalty is….1 overhead squat (PVC) per meter.
**Gives coach a chance to see newbies, help them with this movement and understand how it is applied in today’s workout
________
Specific (15:00)
10 box step up (5 each leg)
5 box jump + step down
4 box jump over + step down opposite side
_________
5 sumo deadlift
5 sumo deadlift + shrug
5 sumo deadlift high pull (SDHP)
________
2x 5 overhead squat (empty bar or PVC)
________
Build to workout weight with barbell practicing both SDHP and overhead squats
RXConditioning
30 Sumo deadlift high pull (75/55lb.)
30 Overhead squat (75/55lb.)
30 Box jump over (24/20’)
15:00 AMRAP
Intermediate
30 Sumo deadlift high pull (55/45lb.)
30 Overhead squat (55/45lb.)
30 Box jump over (20’)
15:00 AMRAP
Baseline
20 Sumo deadlift high pull (15/10lb. DB or KB consideration)
20 Overhead squat (15/PVClb.)
20 Plate jump over (custom height)
15:00 AMRAP
For Time:
10x 200 m
rest :30 sec between sets
Today is simple, Hard and Fast!
Accumulate 1:00 of reverse plank
Link: – YouTube
Today is a traditional crossfit style AMRAP! We will all be working for 15:00 total time in pairs, but today the partners can decide who goes and when! This means at any time during any movement the partnership can tag each other in and out, and while they are not working they can simply be resting! The load for the SDHP and overhead squat should be light relative to each partnership. The goal for today is to keep moving and allow metabolic conditioning and maybe some movement skill be the limiting factor–not load.