CrossFit WOD 8/26/19


Dead bugs x50

Nordic lift x50

DB shoulder press x20

Good morning x20

Deadlift prep: (top-down)



Full ROM

Metcon Prep:

Push-up/pike push-up/HSPU (DEMO)

Deadlift (15-10-8-5-5-5-5-5)


**Set 15 & 10 should elevate heart rate and “wake up” the muscles

***Put into practice the skills learned from the last 5 weeks of pausing.

Metcon (Time)

For time:

Push-ups/HSPU x50

Deadlift x50

Bar over burpees x50
*Push-ups should take the largest chunk of your strength. 3+ sets

**Deadlift weight should reflect your abilities during the strength portion of the day.

***Move fast. Shoot for 10+ burpees per minute. Scale by removing the push-up to increase your RPM.