Axle Bar Deadlifts + 400m Farmer’s Carry

Apr 19, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

10 Perfect Lunge w/ Rotation

15 Cobras

10 Wipers

10 Scorpions

2 Rounds of:

0:40 Glute Bridge Hold (both feet down)

0:20 Rest

0:40 Max Reps Glute Bridges (both feet down)

0:20 Rest

3 Rounds:

10 Single Leg RDL /side (optional weight or bodyweight)

Metcon

Metcon (Time)

400m Farmer’s Carry (Goal weight: 53/35 lbs)

*every drop of the KBs or DBs is a 10 Air Squats done at the end of the 400m and part of your time.
You can use a gym bag filled filled with whatever you have available as I did. You can use a Dumbbell, KB or any other type of equipment as well.

Track 400m in relation to your house as the distance needed to complete. Also, track total times you need to put it down and this DOES include swapping hands. REPEAT, each swap of the hands DOES count as a drop.

Choose your own Adventure:

Good Mornings (5 x 10 @ the same weight)

(20 minutes)

**I did this with a backpack held in a front rack position and my hamstrings are sore!**

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 10 Reps at the same weight.

Options:

Barbell Good Mornings

Front Rack Dumbbell Good Mornings

Backpack Front Rack Good Mornings

Deadlift (Overhand Only)

(20 Minutes)

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 10 Reps at the same weight.

Mobility

Metcon (No Measure)

2 min Pigeon Stretch /side

2 min Couch Stretch/side

2 min Wishbone Stretch