CrossFit – Sun, Sep 17
Welcome to de-load week!
Warm-up
Weightlifting
Weightlifting (Weight)
E4MOM x 4
10 Bent over row @ RPE 7/10
10 Cal Echo Bike / Ski erg / Row
TC: 16 minutes
Score: Weight
Scaling Options
Beginner
10 Bent over row @ RPE 4-5/10
8 Cal echo/Row
Intermediate
As written
Weightlifting (Weight)
E4MOM x 4
10/10 Bulgarian Deadlifts @ RPE 7/10
100′ Unweighted walking lunges
TC: 16 minutes
Score: Weight
Conditioning
Movement Conditioning (5 Rounds for reps)
5 sets
1 min Max burpees
1 minute recovery machine
All categories as written
Extra Accessory
Core (Checkmark)
4 sets
40 sec Hollow hold
20 sec rest
40 sec Plank Bird dogs
20 sec rest
A. General
2 sets
30 seconds machine 1
30 seconds machine 2
30 seconds machine 3
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
Hamstring scoops
10-12 reps
https://youtu.be/euW3Suf9vz0
C. Specific
– Find setup for Bulgarian DL
– Ramp up load for Bent over row