🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our linear progression cycle. Athletes will aim to work up to 86%, and then complete all three sets at that load. If we feel that we are getting to the point of failure, drop down in weight to a load that you can complete all three sets of three.

- Shoulders must start and end BEHIND the barbell at the top of every rep.

- These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip.

- Same load is used for all three sets.

-Score: Load used across the three sets.

DEADLIFT

- Sub Dumbbells/Kettlebells

- Barbell Good Mornings

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: Today is a classic CrossFit Benchmark "Christine". Today men and women will row the same distance, Men should aim for 2:05 or less each 500m, and Women 2:20 or less. Deadlifts today are prescribed at body weight, though it should be something that we can confidently complete unbroken each round.

- Row: Row at the fastest pace that allows for unbroken reps.

- Deadlift: Bodyweight is prescribed, but choose a load you can do unbroken each round.

- Box Jump: Consistent pace on these reps.

- Score: Total Time

- Today is a great well well-rounded workout, while the time cap is 18 our goal should be 15 minutes or less. You should look to work move as quickly as you can to sustain unbroken rounds.

500M ROW

- 2:30 Time Cap

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner*

DEADLIFTS

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 24 Squat Jumps

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

2:00 Easy Row

Empty Barbell Flow:

5 Goodmirnings

5 Back Squats

5 Back Rack Shoulder Press

5 Front Squats

5 Stiff Leg Deadlifts

5 Push Press

Specific Warm Up Prep:

200m Row

12 Deadlifts (Light Load)

12 Box Step Ups

200m Row

6 Deadlifts (Moderate Load)

6 Box Jumps

200m Row

3 Deadlifts (Workout Load)

3 Box Jumps