CrossFit 201 – CrossFit
Warm-up
Banded Hamstring Stretch
2 Rounds
10 Banded Hip Hinge
10 Glute Bridges
5 Scap Pushups
5 Pushups
:30 Bar Hang Hold (hollow)
STRENGTH
Deadlift (Week 1 of 4)
Same style as the squats.
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
Complete a 1 minute Weighted Plank on your hands BEFORE every set above. 3-5 Sets total.
The warm-up sets are optional 😉
Deadlift (85% x max reps)
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP:
5 Bench Press 185/105
1 Rope Climb
15 Wall Balls 20/14
15/12 cal bike
*Share the benches and start at different stations to make this work.
*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.
*RX+ 30/20lb Ball