Workout of the Day
STRENGTH
Deadlift
Heavy 3, then AMRAP @ 85%
Notes:
The heavy triple should be executed as three dead stop reps, resetting on the floor for each rep. The AMRAP set can be touch and go, and athletes should leave a solid 2-3 reps in reserve.
PARTNER METCON
AMRAP 12:00
15/12 Calorie Row (partner holds a passive or active bar hang)
12 Med Ball Sit Ups (partner holds the bottom of a goblet squat)
Notes:
Partners will alternate movements as follows to complete rounds together:
Partner A rows, while partner B “hangs out!”
Partner B rows, while partner A is hanging.
A completes 12 sit ups, while B is in the bottom of a squat.
B completes 12 sit ups, while A is in the bottom of a squat.
Scaling:
Athletes can break from the hang or squat as needed, but their partner will need to cease their work accumulation!
Bar Hang: Use light foot support underneath the pull up bar if needed to accumulate time
Squat: Execute an air squat hold or rack-assisted squat hold if needed to maintain a full depth, mature squat position.
CrossFit Group Class Programming Template (WK1/8)
CFSBK Coaching alum Brittany during the 2019 CrossFit Open
Hips and shoulders rise together in the deadlift
Great video talking about the segment angles in deadlift and how to maintain them.