7:00 Deadlift + Metcon ( 6.11.2024 )
8:00 Basic Endurance CrossFit

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

2-3sets:

40+40m s.a farmer carry
10-15 snowangel

Lepo n. 1min.

Voima: askelkyykky
+
Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

4 x 4

EMOM 35

1) 15/12x Row (cal)
2) 20x KB Swing
3) 40mx Farmers Carry
4) 10/8x Ski (cal)
5) 20mx Weighted Lunges
6) 20x Wall Ball
7) Rest

Lepo n. 1min välissä

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Push Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 125-lb barbell and 20-inch box
-male weights 185-lb barbell and 24-inch box

Stimulus and Strategy
Today’s workout consists of consecutive Tabata intervals with a weightlifting movement and a gymnastics movement. Aim to work for most of the 20 seconds with minimal rest. Use light to moderate loading for the deadlifts, and consider stepping off the box during box jump-overs to jump into the next repetition safely. Transition quickly between the movements.

Intermediate option
For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 95-lb barbell and 20-inch box
-male weights 135-lb barbell and 24-inch box

Beginner option
For total reps

• Tabata deadlifts
• Tabata box step-overs

-female weights 55-lb barbell and 12-inch box
-male weights 75-lb barbell and 20-inch box

Coaching cues
Focus on hip position and barbell placement during the deadlifts. Ensure the bar stays close to the body throughout the movement.

Sources
The Deadlift
Box Jump-Over Variations
Box Step-Over