Deadlift and 3RFT(400m,KBS,HSPU)

CrossFit Rome – CrossFit

Deadlift

Fitness:

Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Strict Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

Deadlift

Performance:

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

Metcon (Time)

Fitness:

Three rounds for time of:

400m Run

20 Russian Kettlebell Swings

10 Strict Pike Push-Ups (feet on box or bar) or L-Seated Dumbbell Presses

Time cap: 12 minutes

Metcon (Time)

Performance:

Three rounds for time of:

400 Meter Run

20 Box Jumps (24″/20″)

15/10 Handstand Push-Ups

Time cap: 12 minutes

Mobility

Spend 2+ minutes on each side:

– Banded Hamstring Stretch

– Couch Stretch