Barnes Corner CrossFit – CrossFit

Chiquitas (Time)

15 KBS, 15 Knees to Elbows

10 KBS, 10 K2E

5 KBS, 5 K2E

800 Meter Sandbag Run (50/35)

5 KBS, 5 K2E

10 KBS, 10 K2E

15 KBS, 15 K2E
KBS – Kettlebell Swings, Rx loading at 70/53

The stimulus we are looking for on the kettlebell is a loading that we can without question complete the first 15 repetitions unbroken with. We want to challenge ourselves with the loading, but not to the point where we need to break a single time in the initial 15-10-5.

If we do not have a sandbag, carry a 45/35lb plate for the distance.

If we are not running today, complete either a 50/35 Calorie Assault Bike, or, a 1,000 Meter Row.

Deadlift (EMOM)

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – Max Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.