![]() Thanks to Crossfit 1420, for letting me come in for a workout. Here's everything we did.... WARM UP/MOBILITY Glute Activation with Hip Circle 2 Rounds of: 10 steps Fwd/Bkwd/Left/Right 10 Clam shells Each Side 10 Glute Ham Bridge Then, 6 Minutes of: 10 Reverse Lunges in place (5 each) 8 Birddogs (4 each) 6 RDLs with an empty bar 4 Squat Cleans w. empty bar Then, Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing. STRENGTH 1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. EMOM 10 Reset on each rep, not done touch n go. Fitness: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s. 2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s. METCON ”Adrenaline” - last tested 07.23.18 AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on adding 2 reps each round. Score = total reps completed L3: (115, 75) L2: (20, 15) (95, 65) L1: (Burpees) (75, 55) Fitness Option: AMRAP 8 4 Rounds, Rest 60s: 6 Burpees 6 Russian KBS 6 Goblet Squats
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