Thursday 6/29

Great Woods CrossFit – CrossFit

Mobility

Foam Roll Hamstrings & Lower Back x 5 minutes

PNF Hamstring x 5 reps each leg

Warm-up

500m Row

20 Grasshoppers

10 KB Deadlifts

5 KB Swings (Russian)

5 KB Swings (American)

5 Burpees

250m Row

20 Grasshoppers

10 KB Deadlifts

5 KB Swings (Russian)

5 KB Swings (American)

5 Burpees

Accessory/Strength

Fitness

Four sets of:

Romanian Deadlift x 6 reps @ 31X1

Rest 45 seconds

Single-Arm Kettlebell Row x 6-8 reps @ 2111

Rest 45 seconds

Plank Hold x 30-45 seconds

Rest 45 seconds

Romanian Deadlift

Performance

Deadlift

Set 1 – 50% of estimated 3-RM x 5 reps

Set 2 – 75% of estimated 3-RM x 3 reps

Set 3 – 85% of estimated 3-RM x 2 reps

Set 4 – 90-95% of estimated 3-RM x 1 rep

Set 5 – Test 3-RM

Set 6 (optional) – Exceed Set 5 weight for accurate 3-RM

Rest exactly 3 minutes between lifts

These are “touch and go” no resting or re-grip between reps

Deadlift

Metcon

Lucky Sevens (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps or Step-Ups

7 Burpees

7 Kettlebell Swings, 53/35 lbs