CrossFit – Fri, Oct 25

Boulder CrossFit – CrossFit

Deadlift (Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps
)

“Thor” (Time)

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion

Barbell: 225/155lb, 135/95lbs

Box: 24/20”
Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Primary Objective: Complete each movement in as close to 2:00 as possible

Secondary Objective: Maintain sets of 5-10 on each movement

“Optional Accessory” (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!