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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