FRI AUGUST 24, 2018 - CROSSFIT

crossfit-composure-wod08232018

“Truth stands open to everyone, it hasn’t been monopolized.” – Seneca

Warm-up

3 Rounds
200 Meter Run
10 KB Swings
10 Sumo Deadlift High Pulls
10 Spiderman to Down Dog

Strength

Deadlift (Heavy 10)

10:00 to Build to Heavy Set of 10
8 at 30-50%
6 at 60%
4 at 65%
Go for 10!

Repetitions intended to be "touch and go". Here, we are looking for a true "heavy", and not an absolute 10-rep max. For rough percentages, the general area of 65-70% is a good place to aim for. A challenging set of 10 repetitions, but without question doable. We should move on knowing that we could pull more.

Metcon

Metcon (Time)

3 Rounds For Time:
20 Deadlifts (225/155)
20/15 Calorie Row
20 Hang Dumbbell/Kettlebell Reverse Lunges (50’s/35’s)
200 Meter Run

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine, Lats, Low Back, Glutes, and Quads
--
1:00 Pigeon Stretch (each leg)
1:00 Alternating Calf/Achilles Stretch

 

boise crossfit idaho gym fitness workout weightlifting