YiQi – CrossFit
10 KB Deadlifts
10 Goblet Squats into Ankle Pry
10 Good Mornings
– Thoracic Rotation
10 Minutes to Build to Deadlift MetCon Weight
3-5 Reps Deadlift to 75-80% of 1RM
Every 5:00 x 6 Rounds:
5 Deadlifts @75-80% of your 1RM
then your choice of:
12 Goblet Squats (24/16kg)
12 DB Bench Press (heavy)
Stagger starts 2:30 apart. You must be off the rower by 2:20.
Scale distance if needed!
Score Deadlift weight.
DEADLIFT – Warm up to the weight you want to use for the workout. I want you to stick to this weight for the entire time. You may add or take away a little, but you should be shooting for the perfect weight right from the start. Also it’s 5 Touch and Go (no Singles). Choose wisely!
ROW – Be sure to get that row done between 1:45-2:00 for men and 1:55-2:15 for women. Or something that is challenging, yet REPEATABLE. You should not fall off more than :05 seconds on your time.
Scale distance to accommodate the above times.