CrossFit
Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
95% x Max reps
*There is no true max out on this cycle and please do not try to. You should however, be shooting for a new 2-3 rep max in that 95% set. Big breathe, HOLD it, and keep that back tight and upright. NO “shitting dogs” allowed on the floor.
Metcon (Time)
18min. to finish…
50-40-30-20-10
Front Rack Lunges 75/55
American KB Swings 53/35
12 Kipping Pull Ups
Left + Right = 2 reps on the lunges
Cool Down:
Walk 200m
Strong
Wednesday 3/11 – Upper Body
Part A and B repeat each week. Track these metrics for progress
A. DB Floor Press
3 sets of 12 reps
*Increase from 3×15 last week
https://www.youtube.com/watch?v=W0iNx3mHbhY
B. Alternate Movements:
3 sets of 12 reps for each movement
*Increase from 3×15 last week
Barbell Seal Rows
https://www.youtube.com/watch?v=kh54Q2qByz0
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min
C. Leaning DB Lateral Raise
3 sets of 12-15 per arm
Keep weights moderate without any momentum, and try to rest only while opposite arm is working
D. 2 Rounds For Quality:
Row 30/20 Cals (male/female)
15 Incline DB Bench Press @ 21X1 (1-sec pause at bottom)
15 Ring Rows (elevate feet and/or wear weight vest as feasible)
10 Incline DB Bench Press @ 21X1 (same weight)
10 Ring Rows (same difficulty as first set)
Rest 3 min between rounds
D. 2 Rounds For Quality:
Bike 30/20 Cals (male/female)
15 Lying DB Tricep Extensions
15 Standing DB Curls
10 Lying DB Tricep Extensions (same weight)
10 Standing DB Curls (same weight)
Rest 3 min between round