CrossFit – Fri, Jan 31
CrossFit – Fri, Jan 31
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Jefferson Curls
5/5 Sciatic Nerve Flosses
10 PVC Banded Deadlifts
1:00 EZ Bike
Into…
2 ROUNDS
5/5 Staggered Stance Good Mornings*
5 Cat/Cows
5 Empty Barbell RDLs
:30 Bike Sprint
*Option for staggered stance empty BB Deadlifts
Strength – All
Deadlift (5×2
Deadlift* (21X1))
Deadlift* (21X1))
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle
Tillman (Time)
7 Rounds of:
7 Dead Lifts 315/205
200 Meter Sprint
15 Pullups
45 Seconds Rest
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.
(No Measure)
