1
Oct
Deadlift Society/Max effort
CrossFit Reality – Power Lifting
Warm-up
Top Speed Dynamic Warm up + Bands (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side
10yd Spider lunge
10yd Russian walks
10yd Standing split
10yd high knees
10yd butt kickers
10yd single leg jump – R
10yd single leg jump – L
10yd broad jump
3x sprints
1 round of Cross-symmetry bands
Laying reverse bands 2 rounds of ME
Weightlifting
Zercher Squat (Est a 1 rep max)
Pin should be set below parallel/ Like an Anderson Front Squat
Skill Work
Belted KB/Banded Walks (3 rounds of 3 minutes )
KB attached to belt/1 red band around each hip
Dont count steps, just keep working
Reverse Hypers (3×10 of 60% back squat weight )
Sled Pull Power Walk (Time)
3 trips up and back.