9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 8/3/18

August 02, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Deadlift (Heavy Set of 10)

Conditioning

Captain Insano (Time)

3 Rounds:

20 Deadlifts (155/105)

15/10 Calorie Assault Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

15/10 Calorie Assault Bike
The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps, building to a heavy set of 10. As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell. The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The dumbbell reverse lunges are completed in place with the weight by the side. 20 total alternating repetitions or 10 each leg. If short on bikes, stagger by 1 minute to prevent backup at the machines.

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