**Heavy 5 Week**

Sep 15, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Deadlift Warmup (No Measure)

2 Rounds:

20 Banded Lateral Steps

15 Banded Glute Bridges

10 Alternating Toe Touches

10 Cossack Squats

5 Empty Barbell Good Mornings

10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift ((25 Minutes) 5 x 5 @ the same load )

Over 8-10 Minutes, build to 75-85% of your 1 RM Deadlift. Then, Complete 5 x 5 at the same load.

Accessory Work

Glute-Ham Raises (4 Sets of 4-6 GHR’s (rest as needed))

Scale GHR’s to 10-15 GHD Hip Extensions with pause at top