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!