Workout 5.30.17

Nickname: Harvesting Abs

Cloud 9 CrossFit – CrossFit

Warm-up

8:00 EMOM

Row 150m

Remaining time sit-ups

*the point is to go hard on the row and to perform your sit-ups at a moderate pace…don’t punch it now!

Buy In

Review Deadlift, load bars with moderate weight, 95/65

Metcon (No Measure)

Every :90 seconds for 5 rounds

3 deadlifts (deadstop).

Add weight between rounds

WOD

Metcon (Time)

50-40-30-20-10

Sit-ups

5-4-3-2-1

Deadlifts 315/215
Stimulus: 4-7 Minutes. Athletes should be able to perform deadlifts unbroken. If they are breaking up the reps it is too heavy.

Scaling:

Option 1- 255/175

Option 2- 205/135, 40-30-20-10-5

Option 3- Consult a coach, note how you scaled in wodify.

Feature Video

CrossFit Class Workout