CrossFit – Tue, May 23

CrossFit Indian Trail – CrossFit

Warm Up

2:00 row

samson stretch

kang squats (5x)

front leg elevated split squat

bird feeders (10x/leg)

banded good mornings

walking lunge (25 ft)

warm up sumo deadlift and deadlift

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Sumo deadlift + Deadlift (5×10)

*Do a set every 2 minutes.

5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE

*5 Max Vertical Jump after each set.

Oahu (Time)

4 Sets:
50ft Front Rack Walking Lunge (95/65))
1 shuttle run (50ft)
100ft Dumbbell Farmer Carry (2×70/50)
2 shuttle runs (100 ft)
100ft Double DB Front Rack Carry (2×70/50)
2 shuttle runs (100ft)

-rest 2 minutes b/t sets-

Rx+ as written
Rx barbell (65/45)
DB (2×50/2×35)

Time cap 3:30 per set