Jan 7, 2018

Monday 2018.1.8

Warmup

Jog/Run 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
Row 200m
5-7 Burpees
8-10 GHD hip extensions

WOD

Deadlift

8-8-8

Today we are doing 8’s to build a little volume while increasing time under tension.  Both are important in a program of general physical preparedness, strength endurance, and as preparation for the kind of thing you’ll see in the CrossFit Open competition. The idea is that you will keep the bar in your hands the entire set.  Use a weight that allows you to maintain excellent form.  ¾ bodyweight is a good place to start.  In the Open you can expect to see up to 1 ½ bodyweight (or more) at this volume.  There is no need to go that high just now unless you are well conditioned. Remember this is training, not competition.

Rest, then for time:

30 burpees – fast and furious

Post deadlift loads and burpee time to Comments.

3 comments:

Matthew DeSabio said...

155 x 3. Then 30 burpees in 1:11.

Michelle Kasper said...

135x1 145x2; burpees @ 1:36

Dwayne Beasley said...

185lbs across. 30 burpees at 1:36