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Deadlifts.jpg

Warm Up:

  • Run 400m
  • Back roll to split x 8
  • Quad Stretch
  • Calf Stretch 
  • Air Squats x 15
  • Shoulder Mobility
  • Goodmornings x 10
  • Pike Push Ups x 5
  • Pull-Ups x 10
  • Jailhouse 5:
  • TTB
  • Russian KBS

Strength:

Strict 20 min for a 1RM Deadlift

when you max out, drop the weight and perform

  • 2 @ 80%
  • 4 @ 70%
  • 6 @ 60%
  • 8 @ 50%

Recovery as a class (8min):

  • 1 min Iron Cross (each side)
  • 1 min knee to chest (each side)
  • 1 min Thread the needle (each side)
  • 2 min rebound.

TODAY'S MINDSET

Take the whole time to build your weight and see what you got today. Afterwards we're building strength, and properly recovering. Don't ditch on the recovery! it's important, and it hurts your coach's feelings.

 

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com