Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deficit Deadlifts
-2" Deficit (25# Plates)
-Working Sets
-Touch & Go Reps
-Shoot for 60% of 1RM
-Rest :90 b/t Sets
Single Leg Romanian Deadlifts
-4x8 S.L. Romanian DL
-Rest :60 Between Sets
-Do Not Alternate Legs
-Use a Barbell, Not DBs
Glute-Ham Raises
-Focus on Full ROM
-Partner Assist or Band Assist if Necessary
-Rest As Needed b/t Sets
GHD Back Extensions
-3x15-20 UnWeighted Back Ext
-Rest As Needed Between Sets
Squat Hold
-3x :30 Squat Hold
-C @ 450# / K @ 375#
-Beltless if Possible
-Rest 2:00 Between Sets