Boulder CrossFit – CrossFit

Deadlift (Take 15:00 to Establish
3RM Deadlift
)

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

“Happy” (Time)

4 Rounds for Time

72 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 135/95lb, 95/65lb

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

Optional Accessory (No Measure)

For Quality:

5 Sets

10 Pendlay Rows, Moderate Load

20 GHD Reverse Hypers , Light Load

For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.