29. Aug
CrossFit WOD, August 29, 2023
CrossFit – Tue, Aug 29
Warm up
<p>7s</p><p>hip halo</p><p>3 sets</p><p>10 banded good mornings</p><p>5 inch worms</p><p>3 burpees</p>
Deadlift (5-4-3-2-1-1-1-1-1)
<p>5 Deadlift @ 6/10 RPE<br />4 Deadlift @ 6.5/10 RPE<br />3 Deadlift @ 7/10 RPE<br />2 Deadlift @ 7.5/10 RPE<br />1 Deadlift @ 8/10 RPE<br />1 Deadlift @ 8.5/10 RPE<br />1 Deadlift @ 9/10 RPE<br />1 Deadlift @ 9.5/10 RPE<br />1 Deadlift @ 10/10 RPE</p>
Goonies never say die (Checkmark)
<p>3 Sets:<br />Run 400m<br />-Rest 1 minute-<br />Row 500 meters<br />-Rest 2 minutes-<br />Bike 2 minutes <br />-Rest 2 minutes b/t sets-<br /> </p>
Accessory work
<p>3 Rounds<br />10 Strict Pull Ups (weighted if possible) @ RPE 8/10<br />10 Bent Over Barbell Row – Underhand Grip @ RPE 8/10<br />-rest 1-2 minutes b/t rounds-<br /><br />3 Rounds<br />10 Reverse Grip Lat Pulldown @ RPE 8/10<br />10 Dumbbell Preacher Curls @ RPE 8/10<br />-Rest 1-2 minutes b/t rounds-</p>