Thursday, April 4 Gym Open @ 6:05am

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PREPARATION:

  • Row 500m
  • 10 Dynamic Barbell Jammers using rings and bands
  • 10 Reverse Lunge Step Ups
  • 10 reps of Staggered Deadlift with KBs

STRENGTH:

Deadlift as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 1 reps @ 90%
  • 1 set of 90+%

REST 2:00 between sets

Met-Con WOD:

6 rounds of:

  • 15 Pulls on the Rower/Ski
  • 1 Deadlift @ 80%
  • 1 length of Sled Push in the hall

REST as needed between sets

FINISHER:

  • 2 lengths of Sit Up Sled Pulls (feet are anchored)

About crossfitcphs

PE Teacher at Carleton Place High School
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