Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift and Back Squat
2 max rep pull-ups
Weightlifting
Metcon (No Measure)
Warm-up for Deadlift and Back squat
Must choose a weight to use for each. You will be sharing a bar with someone else so do some planning.
Metcon
Metcon (Time)
For Time
Lift 15,000 lbs
Lifting one rep at a time, one movement at a time accumulate a total of 15,000 lbs for time.
Use 2 bars one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for those individuals that DL max over 300 lbs.
Record the weights used for
Deadlift and Back Squat
Metcon (Time)
For Time
Lift 8,000 lbs
Lifting one rep at a time, one movement at a time accumulate a total of 8,000 lbs for time.
Use 2 bars, one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for those individuals that DL max between 150 – 225.
Record the weights used for DL and BS.
Metcon
Metcon (Time)
For Time
Lift 5,000 lbs
Lifting one rep at a time, one movement at a time accumulate a total of 5,000 lbs for time.
Use 2 bars one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for individuals that DL max less than 150 lbs.
Record the weight used for DL and BS.