CrossFit Workout of the Day
Deadlift
15 minutes
build to a heavy set of 5 reps
and then…
1×5 @ 90% of heavy 5 reps
“Boisterous”
3 rounds for time
12-10-8
dual kb/db reverse lunges 35/26 or 35/25
t2b
and then…
row/bike/run
4m rest
row
rd.1) 30/21
rd.2) 40/28
rd.3) 50/35
bike
rd.1) 21/15
rd.2) 28/20
rd.3) 35/25
run
rd.1) 400m
rd.2) 600m
rd.3) 800m
intent – controlling breathing while bracing, and expressing aerobic power characteristics under fatigue.
Accessories
weighted plank
4x30s as heavy as possible