Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Part #1

Alternating OTM x 12:

A) 10 Pushups + 15 DB Floor Presses

B) Max Double-Unders in 40 seconds

Choose a dumbbell weight that is light and fast. Key here is to move through these 14 floor presses at the rapid rate. There should not be a need to pause at any time. We are purposely coupling a shoulder intensive first minute with double-unders to challenge our technique.

Part #2

Midline

3 Sets, resting as needed between:

100 Meter Single Arm Farmer’s Carry – Video

30 AbMat Sit-Ups

On the single-arm farmer’s carry, athlete’s choice on either a dumbbell or kettlebell. As we walk forward, focus on our posture. The weight will try to pull you to one side… fire your midline and square your shoulders off. Walk 50 meters with the object in one hand, and change for the second 50.

Deadlift (8×3)

Set #1 – 5 Deadlifts @ 35% of 1RM Deadlift

Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift

Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift

Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift

Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt, but rather a chance to gauge where we currently are as we start the cycle.

Zagato (Time)

21 – 15 – 9:

Deadlifts (135/95)

Push Jerks (135/95)

Barbell-Facing Burpees