CrossFit (Performance)
A. Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds 50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps) Rest 60 seconds B. Two rounds for time of: 800 Meter Run 42 Kettlebell Swings (24/16 kg) 24 Pull-Ups CrossFit (Fitness) A. Three sets of: Pause Deadlift x 6 reps @ 1241 (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds Handstand Hold x 45-60 seconds (progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain) Rest 60 seconds B. Three rounds for time of: 400 Meter Run 21 Kettlebell Swings 12 Strict Pull-Ups
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December 2020
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