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CrossFit:
“Deadlift Recovery Week”
Every 3min. x 10 Rounds:
10/7 Cal Bike or Row or 100m Run
10 Burpees
10 Toes-To-Bar
3 Deadlifts (see below)
*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%
Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep)
Strong:
Wednesday 8/14 Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Giant Set x 3 Rounds:
12 Back Squat @ 20X0 tempo (no pause at top of rep)
12 Back-Rack Lunges (6 per leg, alternating, same weight/barbell)
Star-Jump Squats (till it burns really badly)
Rest 3 min
B. 3 Rounds:
10-12 Reps Single-Leg DB RDL (Right Leg)
12-15 Reps Staggered Good Mornings (RIGHT LEG FORWARD)
Rest 2 min
Repeat for opposite leg
Rest 2 min
C. Superset x 2 sets each:
Barbell Hip Thrust x 10-12 reps (heavy)
GHR x 6-10 Reps or Weighted Hip Extensions x 10-12 Reps
Rest 2-3 min
D. One Round:
100m Front Rack Walk (approx 65-70% of max clean)
30 Burpees
30 GHD or Decline Sit-ups
100m Front-Rack Walk (same weight)
20 Reverse Burpees
20 Single-Leg Toes to Bar (alternating, 10 per leg)
