Monday 180416

I. General Warm-up

3:00 Row @ moderate pace



6 Unilateral Deadbugs/side (alternating)

6 Single-Leg Hip Extensions (Bridges)/side

12 Single-leg calf raises/side


II. Transition

Build Deadlift to working weight. Take some box jump warm-up sets between sets.


III. Workout Of The Day



3 RFT:

500m Row

12 Deadlifts @ BW

21 Box Jumps @24/20


Scale 1


3 RFT:

500m Row

12 Deadlifts @ 75% BW

21 Box Jumps @20/12


Scale 2


3 RFT:

500m Row

12 Deadlifts @ 50% BW

21 Step-ups @24/20/12





Classic Girl workout intended to tax and test the posterior chain. The warm-up is intended to get the body very prepared for the posterior challenge, so take it serious to help prevent with soreness in the days following. Try to find a pace on the row that is challenging but repeatable, and push the pace on the deadlifts and box jumps/step-ups. Make sure to stay in good positions on the deadlifts while under aerobic fatigue. This one is a gasser, so have fun with it! Note the scaling options for the deadlift weight.


IV. Accessory, Recovery, and Community (Post-workout)

Walk/Bike/Row 2:00-3:00 easy

Elevated pigeon stretch 2:00/side (pigeon with leg elevated on a box)


V. Supplemental Work

Bench Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @75%

3 @85%

2 @95%

*rest 2-3 minutes between

Crossfit Enhance