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