Wednesday, June 8, 2022

Deadlift - Box Jump - Metcon

Wednesday, June 8, 2022

CFG - Lucas

1200 - 14 of us

Warm Up

jumping jacks
burpees
hamstring sweeps
quad stretch + lunge
glute bridge walk out
cat cow
scap pull-up
ring row / jumping pull-up

Weightlifting

Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift (3 Reps @ 85%)
Box Jumps (10 reps)
(28/24")
(jump up, step down with support)

I scaled to 225# (70% of 1RM) and a 24" box.  Felt good.  Finishing in 1:10 and had 1:50 rest between efforts.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlift (225/155 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

I scaled to 135#, did step overs, and scaled the reps to 5 each round.

Round 1 - 2:10
Round 2 - 3:00 (5:10)
Round 3 - 3:10 (8:20)
Round 4 - in remaining 1:40 did 10 DL and 6 burpees

3 + 16

The deadlifts were unbroken then 7/3, then 5/5 for the last two rounds.  Burpees were slow, but steady.  C2B were kipping singles.

Lagniappe

3x8x90# Reverse Hyperextensions

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