Laveen CrossFit – CrossFit
– When building to your heavy double go off of how you feel for today, don’t worry bout
%, if you’re feeling strong get nice and heavy if your not feeling 100%, scale the weight down and focus on technique.
– These will be a “drop & reset” so you’ll have more then enough time to get your reps in, try not to “grip and rip” these suckers, focus on creating I.A.P(intra abdominal pressure), bracing your t-spine and maintaining your lumbar curve in your lower back. If your rounding, go down, you only have 1 spine, take care of it.
– the load shouldn’t be heavy, this should be a continuous moving metcon, scale this to go faster rather going up in weight and breaking up your sets/reps into singles and resting a majority of the time.
Warm-up (No Measure)
In 15 minutes build to a heavy single.
Deadlift (8×2+20sec+20sec ev 90sec.)
-Drop and reset after every rep.
-Complete a 20sec. side plank after your D.L
Metcon (AMRAP – Rounds and Reps)
10 Deadlifts @115/75
10 Shoulder to over head @ 115/75
10 Box Jumps