CrossFit – Thu, Apr 27
Warm-Up
Warm-Up
EMOM x 9 MINUTES
MIN 1 – :40 Bike (Light→Light-Mod→Mod)
MIN 2 – :40 Banded Good Morning
MIN 3 – :40 Deadbug
Into…
1 ROUND*
1:00 Mod-Hard Bike Pace
*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.
Strength – All
Deadlift (3×5 @ 1111*)
Workout – Performance
Metcon (Calories)
EMOM x 15 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)
(Score is Total Cals)
Workout – Fitness
Metcon (Calories)
EMOM x 15 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Mod-Heavy+)
(Score is Total Cals)
Optional Cool Down
Metcon
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)
*Keep weight Light across all sets. This is a Deload Week.
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 5 of 5 Tempo