03/24/2020

Encinitas – Group Class

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Warm-up

Row 30/21 Cal

15 Inverted V UP (using rower)

10 Single leg Crossbody DB Deadlift each side

4 DB Turkish Get Up each side

10 BarbellGood Morning

30 sec Standing Wide Leg Forward Fold

then move into 1/2 Splits each side 30 sec.

2-3 min mobility for Deadlift Preparation

Banded Hamstring Curls 30 Reps

1 min each leg Banded Hamstring Stretch

Foam Roll

Strength

Warm up to 75% of your max deadlift, then as a class:

4 Touch and Go Deadlift EMOM for 3 sets @70-75%

3 TNG Deadlift every 90 sec for 3 sets – @80%

2 TNG Deadlift every 90 sec for 2 sets- @85%

1 Deadlift every 90 sec x 4 sets – @90%+

*** prepare your weights for quick weight changes, there will be 3 in total.

Deadlift

Metcon

18.1 Rx (AMRAP – Reps)

20 minutes AMRAP

8 toes-to-bars

10 dumbbell hang clean and jerks 40/25’s

14-cal. row

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row