CFK North, CFK West – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP AND SKILL
1) 3 minutes: Row, Jog, Bike, or Jump Rope Easy
2) 1 Round
10 Scap Pull-ups https://youtu.be/TlLjPFvQKYQ
20 Dynamic Hamstring Stretch (10/side) https://youtu.be/o0I_GhGDzhU
20 Scap Push-ups (elevated)
30 second sampson stretch/leg
SKILL AND INSTRUCTION
Deadlift Progression https://youtu.be/0KeqAnadsI0
Workout of the Day
Metcon (AMRAP – Reps)
Synchronized, with a partner:
AMRAP in 15:00
12 Deadlifts (185/135)
24 Step-back lunges
60 Single-Unders
*For this workout, the deadlifts and lunges must be synchronized where both partners perform the prescribed repetitions. The single unders must be completed by both partners prior to starting the next round (doesn’t need to be synchronized).
SCALING OPTIONS
Scale deadlift weight to 155-165/105-115
*The goal is a moderate weight on the deadlift.
2) Novice (cannot handle the loading or the volume)
AMRAP 15 minutes
8 Deadlifts (light weight)
12 Walking Lunges
30 Single Unders
*Perform 1 round, rest 1:00, repeat for 15:00
Cooldown
Warm-up (No Measure)
Calf Stretch or barbell calf smash, 90 seconds per side