CFKSQ – CrossFit
Workout of the Day
1. Metcon/Weightlifting – “Snickerdoodle”
2. Core
Metcon
Snickerdoodle (AMRAP – Reps)
Deadlift EMOM/Reverse Tabata
*Minutes 1-7 build weight
– Add weight every minute
– Complete however many reps you need to up to as heavy as you can
*Minutes 8-12 max rep drop sets
– Drop down to a challenging , but moveable weight
– 8 x 10 Seconds on / 20 Seconds off
– Score is total deadlifts completed. Record your weight in the notes
Delta:
2x Dumbbell or KB or Heavy Odd Object
Do the whole thing as a reverse tabata if you
can’t increase weights
Core
5x Continuous
:20 Prone Bicycles
:30 Russian Twists
Warm-up
1)
2 min Cardio
2)
15 Good Mornings
20 Cow Crazers
10 Lat. Lunges
10 Spread Eagle
10 Cat Cow
3)
1 min Cardio
4)
5x
:10 Bottom of Deadlift Hold (active, pull into shins), release
5)
5x
5 Empty Bar Back Squat
5 Empty Bar Deadlift