Friday, September 25, 2020

26
Sep

Friday, September 25, 2020

CrossFit
A. Deadlift
0-2min: 3 deadlift 40%
2-4min: 3 deadlift 50%
4-6min: 3 deadlift 60%
6-9min: 70% x 3
9-12min: 80% x 3
12-15min: AMRAP deadlift 90% *goal is 3+ if possible.

B. Core work (capacity)
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. up downs
2. 3 position bend and reach
3. spiderman + overhead reach
4. pushup + downdog

Main
3 min clock x 15 min (5 sets)
Begin each 3 min clock with 5 mod-heavy single KB deadlifts, directly into steady state row for meters until next 3 min block.

Stretch/Recovery
Softball hip/hammy recovery x 2-3 min each side