WOD

Mon, Apr 27

Coach J

Heavy day today! Working through decreasing reps of deadlifts while trying to increase weight each set.
Compare this to recent 5-rep maxes you've achieved.

Afterward, well continue strengthening the core with a tabata series of hollow and arch movements.

Happy Monday!



CrossFit 20260427Deadlift 3 Rep MaxUpperbody Strength 20260427Other Results

CrossFit 20260427


(No Results Tracked)
WARM-UP:
200m walk
2 sets:
1:30 bike, row, or jump
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches

1 set:
10 monster walk steps, forward
10 monster walk steps, backward
10 banded sumo stance good mornings
10 banded pull-aparts

WOD MOVEMENT REVIEW & WARM-UP:
4 sets:
3-5 deadlifts
– Lift every 2:00
– Build up to starting weight

HEAVY DAY! WOD: For load:
Deadlift
10-10-7-7-3-3-3

– Lift every 3:00

MODIFICATIONS:
-Self-scale load based on capacity

STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Increase loading across as many sets as possible while maintaining safety and proper mechanics

ACCESSORY + STRETCHING:
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest

1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch

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775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)