Warm-up
Spend 2 minutes in Z1
3 to 5 rounds
10 banded goodmornings
10 SA KB RDL right
10 SA KB RDL left
Mobility
Posterior chain prep for WOD, coaches choice
CF Strength
Conventional Deadlift – 5×5
Back to the original. In terms of lifts, the conventional deadlift is the Tyrannosaurus Rex of lifts. The biggest and baddest lift out there. It’s benefits exceed way beyond the walls of this gym, and being able to deadlift correctly sets you up to be bulletproof in everyday life. Take the time to warm up to a weight that is between 70 and 80% of your 1RM and try to complete all sets of 5 at that weight.
CF WOD
“Conflict Muffin”
16 min AMRAP
500m row
21 box jump overs
15 T2B
9 deadlifts (225/155#)
*or 70% of your 1RM
You are not looking to get 5 rounds here so do not let the number of deadlifts intimidate you here. If the Rx weight is over 70% of your 1RM, find out what is and put that on the bar. Make sure you are able to move it well and with purpose. The 9 should be broken up in no more than 2 sets, so if you can’t hold on for 5, it is too heavy. The row and T2B will also have something to say about it, so be ready for a little grip and hamstring fatigue. Understand it will be there and breath through it.
PortComplete
1. Core work – complete 4 rounds
All movements done laying down with 2 DB locked out OH
:15 deadbugs
:15 hollow rock
:15 flutter kicks
:15 slow laying leg raises
2. Interval work – 6/8/10 minutes (add to last weeks work)
Evens – 12/10/8 cals AB
Odds – 15 burpees
3. Gymnastics – T2B or C2B endurance cycle
A. T2B: complete 5 sets of 8 reps unbroken AFAP
B. C2B: complete 5 sets of 8 reps unbroken AFAP
4. Unilateral work
A. Weighted step-ups – 4x8E
B. DB bench press – single arm; 4x10e
