Great work on the CrossFit Open to all our members and guest!
It’s Deload Week!
It’s time to give our bodies and minds a period to recover. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead. Get Ready!
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come Friday.
WOD:
#deadbroke
In a 5:00 Window…
Buy-In: 50/35 Calorie Row (Bike 35/25)
Time Remaining, AMRAP:
12 Deadlifts (185/135) Rx+225/155
8 Box Jump Overs
Rest 5:00
On the 10:00,
In a 5:00 Window…
Buy-In: 35/25 Calorie Row (Bike 25/15)
Time Remaining, AMRAP:
8 Deadlifts (225/155) Rx+265/185
8 Box Jump Overs
Rest 5:00
On the 20:00,
In a 5:00 Window…
Buy-In: 20/15 Calorie Row (Bike 15/10)
Time Remaining, AMRAP:
4 Deadlifts (245/165) Rx+315/220
8 Box Jump Overs
**Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire team if we absolutely had.
To put some numbers to them:
Part #1 – A loading we could cycle for 25+ repetitions.
Part #2 – A loading we could cycle for 20+ repetitions.
Part #3 – A loading we could cycle for 15+ repetitions.
***BeachFit will be doing Double KB Deadlifts, going up in weight each of the 3 Parts.
CASHOUT:
1-3 Rounds
10-12 Reps Kneeling Alternating DB Curls (per side)
Max Reps of Narrow DB Bench Press with same DBs for Curls
50 Banded Pullaparts
