CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

7 Box Step-Ups

7 Plate Deadlifts

7 Plate Presses

10 Slow Deadbugs

Into…

1 ROUND

6 Box Jumps

8 Plate G2OH

8 BB RDL

:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (24/20)

-Rest 0:30 b/t Sets-

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)|(25/10)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch

1:00 Supine Twist L & R

1:00 Downward Dog to Cobra

(No Measure)