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Booty and the Beast

Charter Oak CrossFit – CrossFit

1.a.: DB Stiff Leg Deadlift (4×8-10 RPE 8.5 or ~1-2 left in tank/set)

*push hips up and back as far/high as able while maintaining low back arch rather than reaching weights as low as possible to floor

*push big toe into ground, this will improve the feeling of a hamstring stretch
*slow down, fast up pacing

*intensity and volume bump from last week, ~5# heavier if RPE allows

*superset with lunge squats

1.b.: Front Foot Elevated Lunge Squat (4×10-12 RPE 8.5 or ~1-2 left in tank/set)

*controlled eccentric

*weights held in farmers carry position
*slow down, fast up pacing

*intensity and volume bump from last week, ~5# heavier if RPE allows

*superset with stiff leg deadlifts

2: Metcon (Calories)

Bike/Row Sprints:

3RDS : Bike x 20/15cal sprint

*rest 90sec between

3RDS: Max Cal Row x 30sec

*rest 90sec between
*can switch order or sub bike/row as necessary

*erg high intensity work to help reduce stress on joints prior to the open




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