9/14/2020

Strength:

EMOM x 12 MINUTES

MIN 1 - Building to Heavy 5-Rep Deadlift*

MIN 2 - 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

WOD:

10-8-6

Deadlifts RX (315/205) CFC1 (225/155) CFC2 (185/135) M (135/95)

10-20-30

Burpee to Target* *Ideally 6" Above Standing Reach

SCALING *Reps, Loading, Volume*... Workout -- Scale back load for new athletes with the Deadlifts. They should allow athletes to complete 3-5 Deadlifts a set. Scale back the Burpees for newer athletes, they can go with 8-16-24, or 6-12-18 for very deconditioned athletes, no more than :45 on the first set of Burpees, 1:30 on the second set, 2:15 on the third set. *Movement Adjustments*... Deadlift -- Athletes can sub for Back if they cannot hinge or Barbell Hip Thrust if they cannot Squat. Burpee to Target -- Lower the target or have them sub for Burpee to Plate. If the athlete cannot perform the Burpee have them sub for a Jumping Slam Ball (focus on hip extension for all movements).