Deadlifts, DUs + Accessory Work

Nov 5, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

300m Run

20 Step Back Lunges

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

0:20 GHD Prone Hold

10 Wipers

10 Scorpions

1 minute Jump Rope

15 RKBS (heavy)

20 Glute Bridges (0:02 HOLD each rep)

Strength

Deadlift (Overhand Grip Only)

3 touch and go reps E2MOM x 7, building in weight

Do NOT go above 80%

Metcon

Metcon (Time)

3 Rounds of:

20 Deadlifts

100 Double Unders

Rx: 185/125

Rx+: 225/155
If 100 DU cannot be completed in less than 3 minutes, scale to 300 Single Unders.

Accessory Work

1000m Ski Erg (Time)

Metcon (No Measure)

4 Rounds of:

25 Banded Face Pulls

25 Banded Pull Aparts