CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Bike or Row
5 Inch Worms
5/5 Single Leg DB RDL
5 Up-Downs
*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees
Strength
Deadlift (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 92-95%
*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 10/8 Cal Bike or 12/10 cal row
MIN 2 – 4 Deadlifts + 4 Burpees Over Bar (255/175)|(175/115)
(No Measure)
RX +
275/195