7/31/19

7/31/19

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (7×1)

7 Sets of 1

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

STIMULUS

• Positioning is the focus

• At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor

• The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos

• During each 14 second lift, keep the hook grip on to simulate how you would typically clean

• Rest as needed between sets to maintain quality

MOVEMENT FOCUS

• Slowing things down really allows you to feel out a couple key points:

• Lats On: Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent

• Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee

Metcon

Metcon (Time)

5 Rounds

3 Bar Muscle-ups

6 T2B

9 Deadlifts (225/155)

200m run

RX

3 Strict C2B

6 T2B

9 Deadlifts (225/155)

200m run

Scaled

3 Kipping PU or RR

12 knee ups

9 Deadlifts (185/125)

200m run

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