CrossFit and Personal Training

7 min amrap:

• 10 Air Squats
• 8 Beat Swings
• 6 Leg swings per leg – front/back & side/side
• 4 banded good mornings

5 mins to warm up the deadlift up to 70%.

3 – 1 – 3 – 1 – 3 – 1: Deadlifts

• Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift
• Set #2, On the 1:30… 1 Rep @ 80%
• Set #3, On the 3:00… 3 Reps @ 75%
• Set #4, On the 4:30… 1 Rep @ 85%
• Set #5, On the 6:00… 3 Reps @ 80%
• Set #6, On the 7:30… 1 Rep @ 90%

**Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

**The sets of 3 do not have to be touch and go.

Part 1 – 3 min AMRAP:

• 21 Deadlifts (155/105)
• 21 Lateral Burpees over rower
• Max Cal Row in Time Remaining

— Rest 3:00 —

Part 2 – 3 min AMRAP:

• 18 Deadlifts (185/135)
• 18 Lateral Burpees over rower
• Max Cal Row in Time Remaining

— Rest 3:00 —

Part 3 – 3 min AMRAP:

• 15 Deadlifts (225/155)
• 15 Lateral Burpees over rower
• Max Cal Row in Time Remaining

— Rest 3:00 —

Part 4 – 3 min AMRAP:

• 12 Deadlifts (275/185)
• 12 Lateral Burpees over rower
• Max Cal Row in Time Remaining

Score is the sum of all calories across the four parts.  Scale as per your coach.

• Hamstring rolling + pigeon pose
• T spine roll
• Couch stretch