Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deficit Deadlifts
5x8 Def DL @ 70% of heaviest set complete
-2" Deficit (25# Plates)
-Touch & Go Reps
-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
-Keep Weight Light**
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 :45 Squat Hold
-Carla @ 315
-Kristina @ 265
-Beltless
-Rest :90 Between Sets
Zercher Hold``
-3x :45 Zercher Hold
-Carla @ 155
-Kristina @ 140
-Rest :90 b/t sets