Skill Practice Warm Up: Spend 6 min working up to a challenging axle or single leg Deadlift 3 reps. For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 5 minutes.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set to max)
Super Set: 3-3-3-3-3 weighted strict pull-up or progression
Metabolic Conditioning: “400M run intervals” (CrossFit Classic)
2 min rest
(Health: 3 rounds, Athletic*/Performance: 4 rounds – see below)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 1:15-2:00 per round, not including the rest. Must maintain 1:40 or faster each round to do 4 rounds.
Coaching Tips: Run the first interval with good running form. Focus more on quality than time. Then try and get a faster time on rounds 2 & 3. Round 4, you should go for broke. The best scores will have a ‘negative split’ in which each round is 2-3 seconds faster than the last!
‘Cash Out’: 12 suitcase lunge steps, 12 single arm db/kb presses, 20 cal row, 3 rounds