Wednesday
HV Tribe CrossFit – CrossFit
Deadlift (Double progression week 1)
6-8 Reps
superset with;
1min. Weighted Plank on your hands
Rest 2min. Repeat For 3 Total Sets.
*This deadlift cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP:
10 DB Floor Press (50/25s)
250m Row
15 Wall Balls (20/14lb.)
200m Run
RX+ is 70/35s on the db Floor Press
