CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before the gym workout

Metcon (Time)

In as few sets as possible:

150 reps DB deadlift (50/35)

-Use a DB in each hand, only 1 head of the DB must make contact with the ground, and rest no more than 2-3 minutes between sets. Try to get the reps done in at least one fewer set than last time.
Fully Loaded

“Volume Training”

Every 2 minutes for 20 minutes:

10 Deadlift

-Use approximately 50-55% fo your 1RM, and only go up in weight if you completed all 10 sets of 10 reps last time. Try to get more total reps at the same weight as last time, or use 20# more on the bar.

Warm-up (No Measure)

After the gym workout

For Quality: (No Measure)

Accumulate 5 minutes in a double DB overhead hold

-Use a DB in each hand, focus on elbow lockout and avoiding hyperextension with the ribs poking out. Suggested loading is between 25-35#
Fully Loaded

For Quality:

Accumulate 5 minutes in a double KB overhead hold

-Use a KB in each hand, focus on elbow lockout and avoiding hyperextension with the ribs poking out. Suggested loading is between 35-53#

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