BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Deadlift (Build up Heavy Single)
Metcon (AMRAP – Rounds and Reps)
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
Today starts off with athletes building to a heavy single deadlift. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown.
The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.