PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24″/20″)
315 x 5
6+ 5
A. All sets @ 265# for 5 reps
Box jumps @ 28”
B. 6 rounds + 17 reps
Did yesterday’s
4 rounds
30 cal row
800m run
50 DU
6:44
6:40
6:36
6:45
Dragged the rower up from the basement to do this outside. Totally worth it.
Runs were really hard after the row, but all DU ub.
Good one for me. 🙂
took my time on the deadlifts
185 to 245
Box jump to 36”
5 + 16 Rx ( 24 kg / 24”)
Deadlifts felt great tonight until they didn’t. The weight moved well each set and after the last one my lower back tightened up. No metcon for me today.
295×5, 315×5, 325×5, 325×5, 325×5
Box jumps done at 30”
Quick recovery Mike!
A.
Emom 2:30 dl
5-285 5-315 5-316 3-345 3-365
B.
Amrap 8 min
15 kb swings 40lbs
5 burpee box jump overs 20”
7+12
A. 5-5-5-5 deadlifts @88% of 1RM
5-5-5-5 jumps 105cm box
B. Rx 7 rounds + 2 kettlebell swings
A: 5x 245/255/265/275
Box @ 37″
B: 7rds on the buzzer
A. Deadlifts
5x @ 405, 5x box-jumps @ 30″
5x @ 415, 5x box-jumps @ 32.5
5x @ 430, 5x box-jumps @ 35″
5x @ 440, 5x box-jumps @ 37″
B. 8 mins, max rnds:
15 KB swings @ 53# + 5 BBJ @ 24″
6 rounds + 10 KB swings
I drastically underestimated how fatigued my hip flexors were for those final BBJ’s. Used Getty as motivation on DL today 👍👏 This group rocks!! Not sure, but pretty close to a 5RM @ 440 on the 4th set
Happy to help on the DL numbers, great pulls. Working through a slight hammy issue right now, so let’s pump those numbers even higher when we see them again! Great hustle on the AMRAP Blake!
It’s just fun to get pushed on these workouts! You put up killer numbers!
A. 225 form/weak grip bc hand injury
42” box jump
B. 6 rd’s + 5
Deadlifts @ 365 x 5 all sets working on sumo style as fits my frame better.
24” Jumps (legs were smoked) been doing a speed / agility program in afternoons with lots of cone drills, ladders, hurdles, and sprints.
Have been doing (2) a-days and did a whole KB routine last night with wifey so did CrossFit Main WOD instead.
Deals at 155-170-185-195
Wod
5 rounds as rx
A1. 405×5/415×5/425×5/435×5
A2. 37″ x 5 jumps for all sets
B. AMRAP 8 min
15 KB Swings (63#)
5 BBJO (24″)
6 Rounds even
Get after it today!
RX 6 + 4
A.
4 sets @ 245×5
Focused on cadence, good form on descent and exploding on the way up.
B. RX’d
6 rounds + 15 swings + 1 BBJO