Tuesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Sumo Stance Good Morning
:20 Active Hang*
30 Mountain Climbers
*Athletes should focus on depressing shoulders down and back.
Extended Warm-up
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
(No Measure)
Workout
Metcon (No Measure)
5 SETS FOR QUALITY
10 “Library” Sumo Deadlifts (225/155)|(155/105)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-
(No Measure)
Libary= no bar crashing. bar should be as silent as possible touching the ground
Competition
Metcon (Time)
5 Rounds For Time:
5 DeadLift
3 Hang Power Clean
15 TTR
3 RMU
*225/155
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
(No Measure)
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