CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

Deadlift (8,8,8 (Increase all sets from 7/19))

Today you’re going to be deadlifting fairly heavy for 3 sets of 8 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of deadlifts challenge you. If you attended the gym on 7/19, go back to check your weights – your aim should be to add weight to all of your work sets (as they’re all lower rep). If you didn’t attend on 7/19, just plan to go heavy for your 3 sets of 10 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant deadlift to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

Bench Press (8,8,8 (Increase ALL work sets from 7/19))

Today you’re going to be benching fairly heavy for 3 sets of 8 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of bench challenge you. If you attended the gym on 7/19, go back to check your weights – your aim should be to add weight to all your work sets. If you didn’t attend on 7/19, just plan to go heavy for your 3 sets of 10 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant bench to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

**Work opposite your “lifting buddy” so you can spot one another on the bench press.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 14min of:

10 Burpee Pullups

20 DB Weighted Step Ups 45/30’s (total)

One person works on the AMRAP above while person two runs 200m as the control. Score total rounds and reps of the couplet above.