Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 30
(15) DEADLIFT %
*Based off 90% +10 LBS of your
1RM, warm-up to 70%,
then perform:
65% x 5
75% x 5
85% x 5+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 10 lbs = 280
65% of 280 = 180
75% of 280 = 210
85% of 280 = 240
*ME Reps is at least 5
SCALE DOWN:
5 Rep Heavy Deadlift
STRENGTH ALTERNATIVE:
20 KB Sumo Squats
:30-:45 Sec Wall Plank
1:00 Wall Sit (below depth)
(Opt. use a thigh band or plate)
Parking Lot OH Plate Carry #35/25
3:00 transition into
the B workout…
Sumo Deadlift High Pulls, Lunges, and Toes to Bar (Time)
(12) 4 RFT
Goal:
Competitor:
9 SUMO DEADLIFT HIGH PULLS 115/75
12 ALT SINGLE LEGGED SQUATS
15 TOES TO BAR
Rx:
95/65 BB
OR/ 24 JUMPING LUNGES
Performance:
75/55 +/-
OR/ 24 JUMPING LUNGES