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DeadLifts and Sit-ups

4
Sep

DeadLifts and Sit-ups

CrossFit Pally – Bootcamp

All week we will be doing and finding your 1 rep maxes. Next week we will have a few more to add and makes can be done as well.

Strength find new one rep dead lift max and find max ab mat sit-ups in one minute.

After dynamic warmup spend next 20 minutes finding your new deadlift max. Let’s see some new prs! Enter your info into the app under your profile. After you find your deadlift 1rm, take up to 2 attempts to see how many sit-ups you can get in a minute. Partner up so one person watches the clock to get an exact rep count in the one minute allowed. Then enter info. **GOOD FORM ON EVERY DEADLIFT REP, NO YOUR LIMITS AND IF FORM IS GETTING QUESTIONABLE YOURE DONE! Use a platform if necessary, anyone opting out of finding your deadlift 1 rep max can do a 4×12 rdl and 200 m row superset.

20 minute amrap.

50 kb Russian twists
40 lunges (20 each leg)
30 Mt climbers each leg (60 total)
20 box jumps or weighted step-ups
10 calories on assault bike
10 burpees

Metcon

20 minute amrap.

50 kb Russian twists

40 lunges (20 each leg)

30 Mt climbers each leg (60 total)

20 box jumps or weighted step-ups

10 calories on assault bike

10 burpees

Deadlift (1 rep max)

Sit-ups (amrap in 1 minute)

No more than 2 attempts. Partner up so one can watch the clock.