WOD: Saturday, January 18, 2014

(A) Find a Sumo Deadlift 4 Rep Max in 16 Minutes

(B) Conventional Deadlift Speed Sets

  • 1x20 @ 50% of 4RM for time and good form (have a fellow CrossFitter time you)
  • 2x15 @ 55% of 4RM for time
  • 2x10 @ 60% of 4RM for time
  • Novice Athletes: do your reps for perfect form instead of for time.

(C) AMRAP in 12 Minutes of

  • 12 Box Step ups
  • 12 Burpees
  • 6 Pistols (Sub: Single Leg Deck Squats -> Deck Squats -> Jumping Air Squats -> Air Squats)
  • 6 Push Ups

(D) Two-A-Day WOD:

To be completed 6-10 hours after the above:

  • 1-2k Swim
  • 40 Minutes of Mobility, Soft Tissue Work, Stretching

OR

  • 1 Mile Jog
  • 10 Minutes of Stretching and Mobility
  • 4x50m Alternating Butt Kicks (x2) and High Knees (x2)
  • 1200m Run
  • 800m Run
  • 400m Run
  • 1 Mile Jog
  • 40 Minutes of Mobility, Soft Tissue Work, Stretching

Lindsay. Push Up Rest. Photo by Rafael Vega