Dec 11, 2017

Tuesday 2017.11.12

Warmup

Row 500m
Inchworm out
Spiderman back
PVC Pass throughs
then
2 rounds, NFT:
10 GHD hip-extensions
10 GHD sit-ups
10 burpees
then
Progress to working load

WOD

Deadlift: 5-5-5-5-5

High volume deadlifts are common in the CrossFit Open competition.  Whether you plan to compete or not, 5’s are a good rep scheme for general strength.  Warm up well and work up to about 70% of your 1 Rep Max (1RM) by the third set.  The rep scheme of 5 is generally done in sets of three.  You might work up to a heavy 5 in the third set then use the reaming sets as back-off sets at a lower weight, or use the same weight across the sets with a manageable but challenging load.  Whichever strategy you choose, form governs load.  

Follow the session with several short sessions of hanging from a bar to help decompress the spine.

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