Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 25-minutes to complete the both parts A and B.
A. Sumo Deadlifts (Spend 10 to 15-mins):
— Option #1: Find a 1 REP-MAX (Allow for three failed attempts)
— Option #2: 5×5 @ 80-85% (Take 3-4 sets to build up to percentage)
— Option #3: 5×8 @ 70-75% (Take 2-3 sets to build up to percentage)
**RECORD IN WODIFY!**
B. Complete at least three (3) sets of the the following SUPERSET (Spend about 10-mins):
— 8x Barbell Hip Raises (Go Heavy!)
— 6x Rack Pulls Below Knee (Go Heavy!)
— 4x Strict Pull-Ups (Go with most challenging variation — Ask coach for recommendations)
— REST 60 to 90-minutes
**RECORD IN WODIFY!**
WOD: For Rounds and Reps — SEE BELOW
STR A: Sumo Deadlift (SEE ABOVE)
STR B: Hip Raises/Thrusts (SEE ABOVE)
STR B: Rack Pull (SEE ABOVE)
**FROM BELOW THE KNEE
WOD: Metcon (AMRAP – Rounds and Reps)
10-Minute AMRAP:
— 50m Single-Arm Front Rack Carry (10-pts — Switch arms at the corner)
— 5x Floor Presses
— 10x DB/KB Hang to Overhead (5x Each Side)
Bar: Rx 95/65, +115/75, ++135/85, +++155/95 and Up!
DB/KB: Rx 40-45/26.5-30, +50-55/35-40)
