CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 25, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARMUP

Cone Speed Drill to warmup

AMRAP 5min

With a Light (16/12/8kg) Kettlebell:

1 Deadlift

1 Good Morning

1 Single Arm Bent Over Row — each side

1 Single Leg Deadlift (each side) — Hold the Bell in the opposite hand that is deadlifting.

Add one rep each round. So round 2 would be 2 reps of everything, 3 would be 3…

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WORKOUT PREP/ STRENGTH

Perform 10 Deadlifts as a group with an empty Barbell

* Give them some key points here to work on during their heavy sets of 3.

DEADLIFTS

1 x 6 reps

1 x 5 reps

3 x 3 reps

• Add weight each set
• Aim to have the last set at around 75-80% of your 1RM.

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WORKOUT OF THE DAY

BEYOND RXD

Deadlift 3-3-3-3-3

RXD

Deadlift 3-3-3-3-3

FITNESS

Deadlift 3-3-3-3-3

WARM DOWN

100 KB Swings.

Every time you put the KB down, perform 3 Burpees.

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