• Teaching Notes
We’re getting after a exercise that can probably gentle up the posterior chain a bit with some heavy Deadlifts to begin issues off at the moment earlier than transferring into the traditional CrossFit Benchmark exercise “Elizabeth”. Up to now they haven’t essentially dictated that that is to be completed as Squat Cleans nevertheless at the moment we’re, as that was the primary approach it was completed when it was initially programmed. The exercise is supposed to be completed quick and pack a punch with depth, not quantity. Lean into this as the main target at the moment, so discovering scaling mods that permit for depth, whereas sustaining mechanics is strictly what we’re after at the moment.
power: deadlift
Full units each 3 minutes.
Deadlift 1×4 at 80% 1RM
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
Deadlift 1×2 at 90% 1RM
metcon: elizabeth
21-15-9 reps, for time of:
Clear, 135/95 lbs
Ring Dip
Time Area: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Equipment:
4 rounds for high quality of:
8 L/8 R Bulgarian Cut up Squats, choose load
12 Weighted Hip Extensions, choose load
Single Leg Sorenson Maintain, L 15 secs/R 15 secs
