Mobility, Activation and Warm-Up
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
followed by …
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Deadlift Progressions
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
followed by …
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
Reset the barbell every time on the floor…do
not perform these touch and go.
Classic CrossFit
35-54:
Five rounds for time of:
400 Meter Run
1 Legless Rope Climb
2 Rope Climbs
55+:
Five rounds for time of:
400 Meter Run
3 Rope Climbs
If you are working on being more proficient with your rope climbs then practice a few of the drills mentioned in this blog post
Accessory Work
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Floor Slides x 15 reps
Rest as needed
MAWU
DL = 245 X 8, 295 X 6, 345 X 4, 365 X 2
SPEED DL X 3 E 90S FOR 12 W 315 ALL SETS
MAWU) done
DLs) done 100kg – 150kg, speed sets @ 120kg
Condo) did 3 rounds of nose breathing session from Fri
MAW modified, instead of Turkish with med Ball I did it with KB 16 kg + windmills
DL: built from 60 kg to 87 kg, felt good. Speedy DL with 70 kg. Didn’t feel speedy today though ☺️
Conditioning: 16:54 min. Running outdoor 200 out 200 back, huge headwind in the way back (around 2:07 to 2:10), 3 meters rope so started seated on the floor.
Accessory completed
Great job Marie!
Thanks! I also did the nasal breathing workout from Friday’s session. A challenge for sure! It took me about 36 minutes, most challenging was the step-overs (did it with 2 DBs). I didn’t tape my month, but will do it next time, so I had to focus really hard to not breath through the mouth. First round was the most challenging.