WOD – Fri, Feb 9
Announcements
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CrossFit East River – WOD
Deadlift (Within 10 minutes:
1 Deadlift @ 80-85%
*Build to 80-85% 1RM in 10 minutes
—–
Deadlift Specific Prep
Move through
2 x 10 reps w/ empty bar then light load @31X1 tempo
8 reps @50%
5 reps @60%
*remainder of build up with 3-1 rep sets.)
Strength Notes:
– We are building to a heavy single within the percentage range.
– This will serve as a primer before the metcon that has high volume and heavy deadlifts.
– This can also serve as a way for members to dictate if or where they should scale the deadlifts in the Open retest before starting based on how weights are feeling today.
“OPEN Workout 14.3” (AMRAP – Rounds and Reps)
AMRAP 8 mins
10*15*20*25*30*35* Deadlifts
*15 Box Jumps
———————-
Also written as…
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps
x: Weight Increase
135/95
185/135
225/155
275/185
315/205
365/225
scale: weight increase
95/65
135/95
185/135
225/155
275/185
Intent – Open retest.
Target – This open workout is heavily dictated by members ability on the deadlift. Not only do the weights get heavy but the volume also gets high as the weight increases. Ensure that members are scaling based on their ability with the deadlift to stay safe. Use their heavy single in the strength to dictate scaling. The weight in the metcon should never go above the weight that members hit in the strength portion. Most members will not get to the last 2-3 bars on this ladder.
Feel – High volume hinging.
Flow – Members change their own weights. The box jump standard allows members to jump or step up as long as they reach full extension of the hips.