Workout of the Day
STRENGTH
A1: DB Windmill
3×8-10e
A2: DB Single Arm Bench Supported Bent Over Row
3×8-10e
Notes
Work up through a challenging three sets on the strength couplet. Set 1 should feel like a 75% effort, set 2 like 85% and set 3 90%+.
METCON
For Time:
100 Double Unders
25 Deadlifts
80 Double Unders
20 Deadlifts
60 Double Unders
15 Deadlifts
40 Double Unders
10 Deadlifts
20 Double Unders
5 Deadlifts
Notes
This is a higher volume workout (300 Double Unders/75 Deadlifts) that should be performed with medium/light weights.Use a DL weight that will make the workout tough, but allow you to keep perfect positions for all 75 reps. Scale Double Unders so that you don’t spend all day trying to clear the higher volume sets.
Full volume (300 reps)
80/60/40/20/10 (210 reps)
60/40/20/10/5 (132 reps)
Deadlifts (+/155/135/95/75/65/-)
Does this workout’s double under volume stress you out???? Sign up for our upcoming Double Under workshop!!!
CrossFit Group Class Programming Template (WK5/7)
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