CrossFit:
A.) Back Rack Lunge SL Deadlift Superset
Rear Foot Elevated Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.
Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
B.) 7 Rounds:
7/5 Cal Assault Bike or 6/4 Cal Row
7 Toes To Bar
7 Deadlifts 225/155
7/5 Cal Assault Bike or 6/4 Cal Row
7 Toes To Bar
7 Deadlifts 225/155
*Time CAP: 12min.
*ADV is 275/185
*ADV is 275/185
Bodywork:
Sweat:
Every 7min. x 5 rounds:
400m Run
20 Burpees
50 Double Unders
10 Back Squats 95/65
12 SDHP’s 95/65
This is going to be a lot harder than you think so pace yourself here… If you think you can ADV this bad boy at 135/95, then go for it!
Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂
Da Daily D:
“Butts and Guts Marathon”
Every 2min. Until you fail or give up 😉
30 Double Unders
15 Sit-Ups
5 DB Front Squats 45/30lb
*If you get 10 rounds, you can stop or keep going for bragging rights!
*Advanced can try a 70/50lb.
*On the DB Front Squat, you’re holding (1) DB in the front rack with your feet close together like this video:
SUPERSET with;