Warm-up (15 Min): Row 1000m. Dynamic Stretch. Box Rox Drill for Shoulders. Watch the video. Sprints
Strength (15 Min.): Front Squat/Back Squat
3+3×1@65% 3+3×1@70% 3+3×3@75%
Base your % off the lightest of the two 1RM’s.
WOD: DIANISH
For Time:
21 Deadlift 135/95
21 HSPU
15 Deadlift 185/145
15 HSPU
9 Deadlift 235/195
9 HSPU
Icing: Lower Back Mobility and Work on your Pistols
During the course of the CrossFit Open, (the next 5 weeks), we will lighten up during Wednesday and Thursday workouts. The duration of these workouts will be short and the volume of the weight will be reduced on both the strength and WOD’s. We want everyone to be at their best on Friday when we do the Open workouts. Please pay attention to these things as we move into the CrossFit Open.
1. Give yourself a rest day or even 2 during the week.
2. Make sure you are getting plenty of sleep.
3. Make sure you are eating right and drinking plenty of water.
4. Pay attention to mobility each and everyday.
5. Get a good warm-up in prior to your Open Workouts.
If you have not registered for the Open yet, click here to get on board.