WOD
CrossFit – Tue, Apr 15
Deadlift 4×5 (Weight)
4 Sets:
5 Deadlifts
5 Deadlifts
– Rest 20 Seconds –
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
Sham (Time)
7 Rounds For Time:
11 Deadlifts (Bodyweight)
100 Meter Sprint
11 Deadlifts (Bodyweight)
100 Meter Sprint
Time Cap: 12 Minutes
DESCRIPTION & STIMULUS
* In part 2 we have an aggressive couple with the hero workout, Sham. While it says bodyweight for the deadlift, athletes should modify to a load that should feel on the light end of moderate and can be completed unbroken every round.
* Deadlifts | Light to moderate. Unbroken. :45 or less
* Sprint | :45 or less
MODIFICATIONS
Deadlift
* Reduce load
* Reduce volume
* Elevate pulling surface
* Sub DB/KB
Run
* Reduce distance
* Sub Machine
Accessory 04.15.2025
Posterior Pump
3-4 Sets For Quality:
10 Rower Hamstring Curls
60 Second Reverse Plank On Benches
3-4 Sets For Quality:
10 Rower Hamstring Curls
60 Second Reverse Plank On Benches
Rest 1-2 Minutes Between Sets