17
Sep
Deadlift Society/Max effort Day
CrossFit Reality – Power Lifting
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
Weightlifting
Rack Back Squat (Est 1 rep Max)
Hips should be at parallel
Skill Work
Zercher Squat (4×6 @ 50% of front squat)
If weight is to light, increase every set
Reverse Hypers (3×8 @50% of back squat)
Sled Pull Power Walk (Time)
Sled pull to the end of the drive way and back-4 rounds, increase speed each round. Drive from heel to toe.
V-up’s Ab Work
4 rounds of ME