Main Class:
As a team of 2 complete for time:
50 Deadlifts (185#/135#)
50 Box Jumps (24″/20″)
40 Deadlifts (205#/145#)
40 Box Jumps
30 Deadlifts (225#/155#)
30 Box Jumps
20 Deadlifts (245#/165#)
20 Box Jumps
* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.
Advanced RX Class:
Skills:
4 Minutes of Max Muscle-ups
5 Minutes of Handstand Walk Practice
WOD:
As a team of 2 complete for time:
50 Deadlifts (205#/145#)
50 Box Jumps (30″/24″)
40 Deadlifts (225#/155#)
40 Box Jumps
30 Deadlifts (245#/165#)
30 Box Jumps
20 Deadlifts (275#/185#)
20 Box Jumps
* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.
Results
Loved this team workout yesterday! It was one that I tried to model from one of the WOD’s between the Reebok CrossFit Team USA vs. Team Europe competition on Saturday. That one was thrusters and box jumps but with fewer reps and a slightly different format. Switching this to deadlifts and box jumps made it all hips and hamstrings. What I thought was fun about this was that each partner could keep moving when it was their turn and that the team controlled the pace, the reps per person, the weight change-out, and the strategy with each round of DL’s and box jumps.
Congrats to Lisa C. who got her 1st then 2nd full muscle-ups (extended arms) yesterday! That’s a huge milestone. She had to get the 2nd one since I missed seeing the first one and capturing it with the camera.
Lisa’s Muscle-up: Hard work paid off!
Team USA Wins In First CrossFit Invitational ~ games.crossfit.com