Events for December 2022

Saturday, 10/29
October 28, 2016
2016 CrossFit Liftoff
October 30, 2016

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Alt Dead Bugs
15 Arch Rocks
10 Alt Cossack Lunges

Strength – Deadlift (45 Min)
1 x 10 RDL w/ Bar
1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL)
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
then,
3 Attempts at 1 Rep Max

– must control the bar to floor on all Deadlift reps

Accessory
3 Rounds, NFT, of
15 Single Leg Hip Bridges/side
10 DB Side Bends (AHAP)
20 KB Russian Twists (10/side)
10-15 Band Hamstring Curls

Cool Down
Band Hamstring Series

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