CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
4/4 DB Single Leg Kickstand RDL**
6/6 DB Single Arm Upright Rows
8/8 Up Down + DB Sumo Deadlift
*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.
**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.
Strength
Deadlift (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)
16 DB “Sumo” Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Down Dog
(No Measure)