CFG - Lucas
1200 - 11 of us
Crossover Symmetry
Foam Roll
Warm Up
burpees
hamstring sweeps
face up scorpions
toy soldiers
box jumps
toe touch / back bend
pause glute bridge
bird dogs
dead bug
Weightlifting
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
I built up from
8x135
6x185
4x225
2x255
1x275
1x295
1x315
1x325 - Matching my lifetime PR from 2016!
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
I scaled this to 155# deadlifts (48% of today's 1RM, target was 65% or 210#). I also used a 20" box.
I completed 4 rounds + 14 reps. The deadlifts were taking around 30 seconds, but the box jumps were slow and I was averaging around 1:45/round.
Lagniappe
3x10x50# reverse hyperextensions
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