Friday, February 21, 2020

Friday and we are down in Miami!

Anikha begins her quest for some competition down here Friday at lunch.

We will try to stream it as best we can and we are looking for a place you can view it online.

CrossFit - 6/12/430/530

Strength

Strength Endurance

For the past 3 weeks we have worked our way down in reps from a heavy set of 5, to a heavy set of 3, and then to a heavy single rep.

This week we are going to be working on some strength endurance, which is probably even more important for overall health and wellness compared to those big 1RM numbers.

Next week we get into a bit of a de load week with the strength work and then we ramp up to test those heavy singles again.

15 minutes to complete

2 sets of 10 reps - Deadlifts

After a nice warmup you will get into your own specific warmup with the barbell hitting a few small sets before choosing the weight you want to start at with for that set of 10.

Here is what I would do:

Deadlift

0:00 - 5 reps @ 45

2:00 - 5 reps @ 135

4:00 - 5 reps @ 225

6:00 - 3 reps @ 275

9:00 - 10 reps @ 305

12:00 - 10 reps @ 325

Like I said this is an endurance lift so it should be 10 reps you can hit consistently with good form. The last few reps should be tough, but they should be doable with good technique.

Conditioning

WODAPALOOZA Event 2

‘Down-Up’

12-9-6-9-12

Deadlifts (315/225) (225/135) (135/95)

Bar Facing Burpees

6 minute Cap

This is one of the events being done at Wodapalooza and Anikha will be completing on Sunday morning and it lines up with our programming so we get the chance to do it.

Move well through this one.

- Team 782