Workout of the Day
A1) Single Leg Barbell Romanian Deadlift
3 x 6-8 ea side @ 2011
“Head to heel, strong as steel!”
This exercise will challenge your coordination and balance. If you find you cannot stabilize an empty bar well through this movement as shown in the demo video, then perform a split stance variation instead.
A2) Ring Plank
3 x 20-40 sec
Perform this plank as shown in video: in a hollow body position, with the tailbone tucked, ribs hollowed out, and maximal scapular protraction (shoulder blades wrapping forward on the ribs).
To scale this, simply walk your feet forward in space to take the rings on an angle out in front of you, like you would for an elevated push up.
3 rounds for time of:
500 m Row
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in”
There is a 25 min time cap on the workout.
One partner will be working at a time, in the following sequence:
Partner A rows, then Partner B rows. Partner A does DL + box jump, Partner B does DL + box jump. Then start round 2.
-Row: if 500m will take longer than 2:30, scale to 400m
-Deadlift: If you don’t know your bodyweight or cannot yet perform 12 deadlifts at that weight, choose a weight that will be moderate for you to complete unbroken.
-Box Jump height or volume (15 reps)
CrossFit Group Class Programming Template (WK5/6)
CFSBK HR Department. JK, this is just what happens when everyone’s wearing wrestling shirts to work.