Thursday

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

2 rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Good mornings

5 Bent-over Rows

5 Step ups (each side) > Box jump

*no barbell for step ups

Rest 60s, add lightweight.

Sumo Deadlift

1) Sumo Deadlift against a band: 8 x 3 @50%, every 60s.

https://www.youtube.com/watch?v=yKvz1KcXZvA

– reset on each rep

– Based off of 1RM Sumo Deadlift (no band)

2) Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.

– Scale to Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

https://www.youtube.com/watch?v=YdKpRwTguX8

Abs of Steel (Time)

“Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Alternating reverse lunge (115, 75)

12:00 Cap

Rx+:(135, 95)

Metcon (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike.