CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bulgarian Deadlifts (4×8)

Stand a few feet in front of a bench that is about knee-high and place a barbell on the floor in front of your toes. Now rest the top of your right foot on the bench behind you. Bending your left knee, lower your body down until you can grab the barbell with a shoulder-width grip [1]. Using your left leg only and keeping your lower back in its natural arch, straighten your knee and stand back up with the bar (as in a normal deadlift) [2]. Then lower your body and the bar back to the floor- that’s one rep. Begin your second rep from that position. Do 3-4 sets of 6-8 reps on each leg, resting 90 seconds between sets.

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

1 deadlift

100-m run

2 deadlifts

200-m run

3 deadlifts

100-m run

4 deadlifts

200-m run

Etc.

Males: 275# Females: 185#

After Odd deadlifts 100m run

After Even deadlifts 200m run