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Workout of the Day

January 13, 2020

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CFD | SWEAT

Reminder! Our new 45 minute, CrossFit inspired cardio class starts today at 4PM! All members are welcome and CrossFit experience is not required to participate.[/text-with-icon][vc_column_text]

SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

10 Rounds of 30 seconds on each station
Sandbag squats 100/70 lb
Rest
Double unders
Rest

Workout notes

We’ll have a clock set for twenty minutes for this ten round interval workout.  Each round consists of thirty seconds of work:rest at each of two stations.  We start each round working for thirty seconds squatting a sandbag for as many reps as possible.  Hold the sandbag at your chest, bear hug style and practice keeping your torso upright while you descend all the way into your deepest squat.   Try to avoid making the squat easier by resting the sandbag on your legs in the bottom of each rep.  At the second station you’ll try to knock out as many double unders as possible.  If you are new to the movement stick with the speed ropes but if you are expert level consider giving the drag ropes a try.  If your scaling option is single unders feel free to mix in the drag rope as well to add another layer of difficulty.[/vc_column_text][/vc_column][/vc_row]

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