Dead Ahead

Hammonasset CrossFit – CrossFit

Warm-up

40 m Shuttle Jog

10 m Quad Stretch

10 m Knee to Chest

5 Push-up to Down Dog

40 m Shuttle Jog

10 Box Step-ups (5 Each Leg)

10 Light DB Strict Press

5 PVC Good Mornings

40m Shuttle Jog

10 Light DB Push Press

10 Light DB Suitcase Deadlifts

5 Inchworms

Mobility

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

Weightlifting

Review Push Jerk and Deadlift movements then move into weightlifting portion.

This is a new Wendler cycle so you have the option to add 10# (lower body lifts) and 5# (upper body lifts) to your percentages.

Deadlift (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

**Add 10# to the weight at each percentage.

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Stretch/Mobility

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