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

(each side)


Metcon (AMRAP – Rounds and Reps)

7min Amrap:

10 Deadlifts @115/75

10 Shoulder to over head @ 115/75

10 Box Jumps
Scaled Weight:




-empty barbell