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July 2, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

Alternating OTM x 12 (3 Rounds):

Odd – :50s Row or Bike (athlete’s choice)

Even – Primer movement (see below)

Round #1 – 20 Banded Good Mornings – Video

Round #2 – 16 Hollow Rocks – Video

Round #3 – 12 Suitcase Deadlifts (6/side) – Video

Round #4 – 8 Pausing Hip Extensions (2s at top)

Gymnastic Strength

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

Handstand Walk Practice*

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 – 35% of 1RM Deadlift

Sets #4+5 – 40%

Metcon (Time)

For Time:

21-15-9:

Strict Pull-Ups

Strict Handstand Pushups

12:00 Time Cap
Options to modify:

Option #1 – 15-12-9

Option #2 – 12-9-6

WOD

Metcon (Time)

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Barbell Pounds – 225/155

Stretch





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