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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