11.07.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deficit Dead-lift (5-3-1-1-1-1)

stand on a 45# plate and work up cautiously.
If it feels good, go to 90-95% if not stay at 85% for sets of 1. Based off Deadlift.

Set 1- 50% 1rm x 5 reps

Set 2- 75% 1rm x 3 reps

Set 3- 85% 1rm x 1 rep

Set 4- 90-95% 1rm x 1 rep

Set 5- 90-95% 1rm x 1 rep

Set 6- 90-95% 1rm x 1 rep

https://www.youtube.com/watch?v=CpWsUsqBtN8

Metcon

Metcon (4 Rounds for reps)

EMOM x 20 or 5 rounds:

Min 1- DUBs (3x if singles)

Min 2- Russian twists with 25/15# plate, each side counts as a rep

Min 3- burpees to a plate

Min 4- V-Ups

Record your total reps per round for an overall score.

Cash Out

Metcon (No Measure)

Cash Out:

5 sets of 10 elbow/shoulder taps in Handstand facing the wall or with feet on box
https://www.youtube.com/watch?v=G1JjeRQq3RQ