Monday, October 28th

Main – WOD

Slow-Mo Deadlifts (No Measure)

Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
Use no more than 50% of your working weight. Partner up for this drill and alternate sets. You will go through the slo-mo cycle 3 times.

Borus (AMRAP – Reps)

5 Minute AMRAP:

15 Wallballs at the top of every minute, then accumulate as many deadlifts as possible with remaining time left in the minute.

*Your score is the total amount of deadlifts that you accumulate in 5 minutes.
Rx = 185/115

Rx+ = 225/135

There may need to be multiple heats run for this WOD. If so this will become a competition WOD where one heat will judge the other heat.

This is meant to be an all out sprint workout.

Pull-ups

3 sets to accumulate as many strict pull-ups as possible. There will be a 2 minute rest in between each attempt. Record which band you used if you need to scale.

POPULAR POSTS

Do You Belong Here?

Once upon a time, a TEDX organizer dropped in at my CrossFit class. “Jeff, You’re a great communicator.” I smiled, “Thanks. One day, I’ll do

I Don’t Recommend Being A Coach

Twenty years ago, we didn’t have life coaches. We had guidance counselors. Today, a life coach is a frequent guest on your favorite podcast and

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit