Thursday Jul 14

Crossfit 101

Warm Up

General

EMOM x 9

1. 60sec Bike or Row @ Ascending intensity

2. 30sec RDL + Reach

3. 30sec low box jumps 

Mobility

PNF Hamstring stretch 45 sec per side

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band 

Specific

3 sets

10 Banded Goodmornings

3/3 KB windmills

3 deadlifts @ ascending 

 

Strength

Not today

Warm-up to deadlift weight 

Workout

9-7-5 Deadlifts @145/100 KG

21-15-9 Overhead situps @ 20/10 KG Plate

 Rest 1:1

21-15-9 Deadlift @70/50 KG Overhead situps @ 20/10 KG Plate

Score: Time

Cap: 29min

Scaling Options

Beginner

Deadlift @ Heavy (3 sets) & Lighter (2 sets)

Sit Ups

Intermediate

Deadlifts 120/85, 60/42.5 Overhead Sit Ups 15/5 KG 

Accessories

Side plank lateral raise

3 x 12/side

No rest between sets and sides 

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