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Deadlift 7-7-7-7-7

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CrossFit Algiers – CrossFit

Workout

Deadlift (5 x 7)

Rx’D:

Deadlift

7-7-7-7-7

Then

Take 40% of your best lift and perform:

Deadlift + :05 Negative Return to Floor

3 sets x 7 reps

Level 2:

Deadlift

7-7-7-7-7

Then

Take 40% of your best lift and perform:

Deadlift + :05 negative

3 sets x 7 reps

Level 1:

Deadlift

7-7-7-7-7

then…

Take 40% of your best lift and perform:

Deadlift + :05 negative

3 sets x 7 reps

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

:30 Hip Extensions

:30 Single Arm DB Press (Left)

:30 Single Arm DB Press (Right)

Stretching:

3 Sets:

:30 Elbow-to-Instep

:30 Scorpion Stretch

:30 Alternating Cat Cow Stretch

:30 Standing Forward Bend

:30 Light Banded Good Morning

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.