Monday 4.29.19 CrossFit

Box Brief

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Banded Deadlift 1RM


“Simple Man”
Power Cleans
Front Squats


Reverse Crunch + Deadbug: 3 x 10



EMOM  12
Minute 1: 10/8 Cal Bike
Minute 2: 10/8 Cal Row
Minute 3: 12 DBs Hang Cleans
– Rest 2min –
Minute 1: 10/8 Cal Bike
Minute 2: 10/8 Cal Row
Minute 3: 10 DBs Front Squats
– Rest 2min  –
Minute 1: 10/8 Cal Bike
Minute 2: 10/8 Cal Row
Minute 3: 8 DBs Thrusters


– Strength: We are testing a banded conventional deadlift today. The purpose of using the band and logic of accommodating resistance can be found here, but one of the unforeseen benefits of AR is there less articular wear and tear = less risk of injury. Adding the band to this movement will increase the resistance/force, placing more emphasis being aggressive through the entire range of motion which provides a contrast in which there is no getting complacent once Athletes are close to lockout. We Last tested the Sumo variation of this on 2/4.
– Metcon: This workout is a high effort piece – Athletes should aim for 90-95% effort. Loading should be heavy but, still allow for consistency across all sets. We’ve tested several similar workouts this month with comparable (or the same loading.) This is by design and should allow Athletes to utilize high-threshold motor units during each of these sessions and improve barbell efficiency/anaerobic capacity. This was last tested on 10/25 so the goal today should be to beat their previous time by 60s which is a modest goal. The previous time cap on this workout was 9 minutes. There is no time cap today.