CrossFit Voyage – CrossFit

Deadlift

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

*With this pause DL, you will really need to focus keeping the midline engaged/at neutral. Any signs of flexion of the lumbar spine should result in you dropping the bar and and lightening the load.*

Metcon (Time)

RX

4 rounds for time of:

15 GHD sit-ups

10 HSPU

3 legless rope climbs, 15-ft. rope

Performance

4 rounds for time of:

12 GHD sit-ups

10 HSPU

3 rope climbs, 1 legless, 2 with legs

Fitness

3 rounds for time of:

20 sit-ups

12 Down Dog Push ups

3 rope climbs, lying to standing