CFG - Lucas
1200 - 15 of us
Warm Up
row
rdl
dead bug
good mornings
foam roll
left right center toe touch
boot strappers
Weightlifting
Four sets of:
Barbell Hip Thrusts ( 6 reps @ 20X1) - 135# (good tempo)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Neutral-Grip Bent-Over Dumbbell Row ( 6 reps @ 2111) - 35# (good tempo, pull from elbows)
Rest 90 seconds
Metcon
For time:
21 Deadlifts (205/145 lbs)
500 Meter Row
15 Deadlifts
500 Meter Row
9 Deadlifts
500 Meter Row
I scaled to 135# and went 15/6 - 10/5 - 9 on the deadlifts and substituted 400m runs. The deadlifts were just under 1:00 and each run was around 2:45. Good form and good pacing.
Finished with Reverse Hyper 3x10x50# and EliteFTS triceps burnout
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