Single Leg Romanian Deadlift / Push Press Superset
A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111
Heavier than last week if able.
A2) Barbell Push Press:
3 x 3-5 @ 11X1
Heavier than last week while still able to use the prescribed tempo.
3 x 3-5 @ 2111
Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred over switch grip. Here’s a useful demo video. Note the more natural tempo this week on both the Push Press and Sumo Deadlift.
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Week 6 of 6
Hold a Long Lever Plank for 1:00 between sets.
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Register for the 2020 CrossFit Games Open!
The 2020 CrossFit Games season kicks off this Thursday with the Open! As you may know, the CrossFit Open has moved from the spring to the fall, and we’ll be bringing back our full slate of events over the next 5 weeks. Rory McKernan explains what the Open is in this video from a couple years ago, but here are 5 really good reasons why you should participate:
1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.
2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week.
4. Competition is fun and good for you, even if you’re not the competitive type! Read Coach Fox’s blog classic “Why Compete?” That about sums it up.
5. The Open expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!
The first workout will be announced this Thursday night, and you’ll have until Tuesday the 15th to register. Go HERE to join us!