CrossFit – Thu, Sep 14

Deadlift (- RX –
6 sets for load:
3 deadlifts
– Use the same load across all sets.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.)

General Warm-up

1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski

Skill Work

Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts

Stretching

Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch

AT-HOME (Time)

5 sets, each for time:
10 unweighted good mornings
15 jumping air squats
20 DB deadlifts
– Rest 2:00 between sets.