Warm-up
Spend 2 min on a rower
Then, 3 rounds
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms
Mobility
Posterior chain prep
Strength
Deadlift – “wave” like format 3.1., x3
*building constantly based on reps
So this is a new rep scheme. It is basically going to be 3 rounds of 3 deadlifts and 1 deadlift. The 3’s should always be touch and go. When building a plan, treat the triples and singles individually. Think about your triples being between 80 and 90%, while all your singes should be above 90%. For example, maybe my triples will be 325, 345 and then 365#. My singles might be 365, 385, 390 to 400#. All building off a 1RM of 395#
With that plan, my lifting session would look like…
On the 2:00 x 6 Sets:
Set #1 – 3 deadlifts @325#
Set #2 – 1 deadlifts @365#
Set #3 – 3 deadlifts @345#
Set #4 – 1 deadlifts @385#
Set #5 – 3 deadlifts @365#
Set #6 – 1 deadlifts @400#
*new PR!
“Failing to plan, is planning to fail.”
WOD
“Springtime Magic”
With your best CrossFit friend
20 min AMRAP
20 thrusters (95/65#)(75/55#)
20 deadlifts (185/125#)(155/105#)
20 cals row
No secret to this one. But you don’t need any secrets, you have a sidekick to get through it with. Be smart here and break this up however you want, but 10 reps each might be the simplest way. Is it the best way?
