[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
15 Minute AMRAP
3 Rounds of:
5 Ring Rows/Pull Ups
10 Elevated Push Ups
15 Squats
THEN….
3 Deadlift @ 115/95#
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[tab]Level 2
15 Minute AMRAP
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
THEN….
3 Deadlift @ 155/115#
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[tab]Level 3
15 Minute AMRAP
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
THEN….
3 Deadlift @ 225/155#
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[tab]Level 4 Rx
15 Minute AMRAP
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
THEN….
3 Deadlift @ 315/225#
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[tab]Motivation
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[tab]Strength
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[tab]Strategy
We did this workout on March 20, 2014
Today combines a classic CrossFit Benchmark workout with a Heavy Deadlift. As you can see there is very little scaling for “Cindy” portion of the workout. If we are still lacking in these three body weight movements then it will be a basic strength day. Be smart on how you do Pull Ups and Push Ups. Most people will need to break those up. Do it early to avoid hitting failure. You will complete three rounds of 5-10-15 Pull Ups, Push, and Squats before doing a set of three deadlift.
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