Gym – CrossFit
Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
Warm-up (No Measure)
Warm-up: 10 min cap
10 Iron cross/RO2VS
10 Banded fire hydrants ea side
10 Banded glute bridges
10 Banded squats
10 Banded side lateral steps
Deadlift (4x 2+2 w/ tempo @ 75-80% of 1RM)
WIth a 20 minute running clock, warm up to 75-80% of your 1RM deadlift and perform a complex of 2 tempo deadlifts and 2 standard deadlifts.
Lift the bar with a 3 second controlled concentric, pause at top for a brief second and take another deep breath and brace, then lower the bar under a 3 second controlled eccentric. Once you have performed 2 reps at this tempo, then perform 2 deadlifts at normal speed. All 4 reps need to be unbroken. If you cannot perform the lift unbroken with good form, then go down in weight.
For time: 20 min cap
Box Jumps (24/20)
Rx+: (115/75), T2B