Warm Up
Bike 30 Cals @ 65/55 RPMs
15 Russian Kettlebell Swings
Bike 15 Cals @ 75/65 RPMs
15 V-Ups or Tuck Ups
Bike 8 Cals AFAP
15 KB Deadlifts
25M Goblet Hold Walking Lunges
Strength
4 Sets of:
Dead-stop Deadlift x 5 @ 70-75%
5 Strict Weighted Pull Ups
MetCon
“Orange Mocha Frappucino!”
Athlete
AMRAP for 12 min of:
3/3/3/3, 6/6/6/6, 9/9/9/9, 12/12/12/12…
Cal Bike
Russian Kettlebell Swings 70/53
Jumping Lunges
V-Ups
Fitness
Russian Kettlebell Swings @ 53/35
Post WOD
Pigeon Stretch
Stretch Hamstrings
Roll Low Back and Glutes
We’ve been pretty consistent about deadlifts on Fridays. Although variety is a pinnacle of CrossFit, some consistency is beneficial, especially when it comes to building strength. The hardest part of the deadlift is pulling the weight off the ground with no extraneous momentum. From my experience, this builds the most strength and has the most applicable transferability into movements such as the clean. The weighted strict pull ups will build those lats! I have never seen strict movements make anyone worse. This WOD is meant to be done as fast as you can at a sustainable pace. Focus on transitions. As you get into the later sets with more reps, it will be harder to start that next movement. The way this workout is programmed is to use different primary muscle groups as you transition to the next movement. It will be tough, but stay mentally tough and just get the next movement started!