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CrossFit McComb – CrossFit

Warm-up (No Measure)

Run 400m then 30 high knees + 30 butt kicks + 30 toe taps + 10 leg swings per side + 10 toe taps + 10 wide stance reach thru’s

Then: 10 banded good morning + 10/10 single leg RDL + 20 banded hamstring curls

Start warming up for your deadlift.
https://www.crossfitinvictus.com/wod/november-27-2018-performance/

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Deadlift (5 reps @ 21X1 )

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

You’ll lower the bar back to the floor for a two second count, one second pause at the floor, explosive drive to the top of the rep, and then one second pause at the top position.

Keeping a tight midline is increasingly more important since we are prolonging the time under tension. If you feel any sort of flexion (rounding) of the spine, immediately drop the bar.

Metcon (Time)

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)
I don’t think this workout should take longer than 20 minutes, with some people finishing closer to 15 minutes (depending on the run speed).

Runs should be no more than 2:05; 40 double unders around 60 seconds and then the 10 deadlifts should be at least sets of 5/5 for another 20 seconds or so of work.

The workout starts around round 3, so don’t go too hot out of the gate. Stay in control of your pace, but work hard.

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