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 (6,6,6 (Increase all work sets from 8/6))

Today you’re going to be deadlifting fairly heavy for 3 sets of 6 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 8/6, 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 8/6, just plan to go heavy for your 3 sets of 6 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.

-If you get a GOLD STAR when you enter your data into Wodify, write it on the board next to the restroom!! Good work!

Bench Press (6, 6, 6 (Increase all work sets from 8/6))

Today you’re going to be benching fairly heavy for 3 sets of 6 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 8/6, go back to check your weights – your aim should be to add weight to all your work sets. If you didn’t attend on 8/6, just plan to go heavy for your 3 sets of 6 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.

*If you get a GOLD STAR when you enter your data in Wodify, write it up on the board next to the restroom! Good work!!

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time of:

600m Run

75 DU

400m Run

50 KB Swings 60/45#

200m Run

25 Pullups

Timecap 20min