CFG - Lucas
1200 - 12 of us
Foam Roll
Crossover Symmetry
Warm Up
2 rounds of
burpees
hamstring sweeps
bird dogs
side plank rotation
kb RDL
kb single leg lowers - lay on back, KB supported with both arms above chest, raise both legs, alternate lowering one at a time
with barbell
5 pause deadlift (start mid shin, pause at knee, pause at top, pause at knee, pause at mid shin)
5 slow deadlift
5 normal tempo deadlift
Weightlifting
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed
This was pretty easy and felt good
8x155
6x185
4x215
3x2x235
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)
This was rough. The goal was for all movements to be scaled in order to be unbroken.
I scaled box jumps to 20 inches
I did green band assisted pull-ups (first 2 rounds ok, then broke up the pull-ups)
I used 25# DBs and this was a good scale, could have gone a little heavier
R1 ~ 2:00
R2 ~ 2:45
R3 ~ 3:00
R4 ~ with just under 2 minutes remaining I did the box jumps, pull-ups and 4 alt reverse lunges
3 + 24
Lagniappe
I was shown a ankle mobility movement, crouch, with knee pushed forward and place a heavy kb on to maintain tension. 90 seconds each side
Reverse Hyper 3 x 8 x 90#
GHD sit-ups 1 set of 5
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