This is a very quick workout, but warming up properly is critical. Come in, make sure you increase your heart rate and get those hamstrings stretched out.
Warm-up
Come in and make sure you sign into Wodify.
Classes will be tricky with space, so touch base with the coach and discuss your intentions.
3 to 4 rounds
300m row w/increasing intensity
3 inchworms
6 deadbugs
:15 bar hang
:15 HS hold
Mobility
Banded hamstring stretch
Pigeon stretch
Strength
Deadlift – in sets of 3, build up to the heaviest weight you plan on using in the workout
Between sets, get your HSPU measurements done and complete 1 to 3 HSPU’s after every lift
WOD
Crossfit Games Open 18.4
21 deadlifts (225/155#)
21 HSPU’s
15 deadlifts
15 HSPU’s
9 deadlifts
9 HSPU’s
21 deadlifts (315/205#)
50′ HS walk
15 deadlifts
50′ HS walk
9 deadlifts
50′ HS walk
Or
21 deadlifts (135/95#)
21 hand release push-ups
15 deadlifts
15 hand release push-ups
9 deadlifts
9 hand release push-ups
21 deadlifts (185/135#)
50′ bear crawl
15 deadlifts
50′ bear crawl
9 deadlifts
50′ bear crawl
