Wednesday, January 20, 2016

CrossFit Workout - Thursday 1/21/16

 Deadlift, find 1 rep max with perfect form.

Warmup with 3 to 4 sets of 5 reps leading up to approximately 60% of your expected 1 rep max.  increase each set, performing one rep at each weight, until you reach your 1 rep max weight.  Stop once you break from perfect form, meaning any rounding of your lower back or any sign of hitching the lift to completion.  Set each rep back to the floor under control, no dropping unless you must for safety reasons. Record 1RM weight.

Be aware that we may stop you before you reach a PR if your form breaks down.  This weight will be used to calculate your deadlift weight for WODs over the next several months. If you miss Thursday, you'll do this the next time you are in the box.

Conditioning:  Cut your bar weight in half(from your 1RM) and perform the following at a controlled pace, maintaining perfect form on all lifts.  Record weight used, not overall time.

3 rounds of 10 deadlifts and 15 burpees

Warmup:  3 rounds of 300M row, 20 sit-ups, 15 squats, 10 pushups, 5 deadlift (increase weight)

32 deadlift PRs today

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