Westbound CrossFit - Coach Loni
1200 - 20 of us
Warm Up
step ups
single leg glute bridges
ring rows
pull-up prep
box jump prep
deadlift prep
build to deadlift starting weight
Deadlift
Every 2:00 x 5 sets (building)
5-5-4-4-3-3
5x185
5x185
4x225
4x225
3x255
3x235 (we were sharing the 10's)
Conditioning
For time
21-18-15-12-9-6-3
Pull Up
Box jump (24/20’)
Deadlift (225/155lb.)
Goal: Sub 14
Cap: 17:00
Intermediate: Banded pull up (no jumping today), 20’ or custom box jump height, 185/125lb.
Baseline: Ring Row or inverted row with barbell, low plate jump (jump by all means, only step due to injury. Also consider reduction in jump volume perhaps 7 jumps each round), 55/35lb.
I chose to scale the reps, but keep the movements
Round 1 - 15 (6:38) 8.9 seconds/rep
Round 2 - 12 (12:45 - 6:07) 10.2 seconds/rep
Round 3 - 9 (17:14 - 4:29) 10.0 seconds/rep
I was moving really well and really pleased with this rep scheme. All of my movements were deliberate singles and I am feeling good for the open. Plus it is pretty awesome to do 36 pull-ups in a workout.
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