150513


CrossFit Cambridge – CrossFit

Strength

Straight Legged Deadlift (3 Sets of 10)

Straight, but not locked out with the knees. Perform a regular deadlift, then hinge back at the hips and lower until your hamstring flexibility is the limiting factor.

Ensure you don’t reach with your shoulders just get extra ROM.

Lower with a 3 second descent and come back up under control. If you are able to touch the floor then feel free to perform these on plates for more ROM.

If you’re proficient at this lift we’re looking somewhere around 60% of your 1RM deadlift.

Strict Pull-Ups

A) 5×5 Negatives (3 second descent)

B) 5x’*’ Pull Ups + Negatives (as many pull ups as you can if <5, then finish off the set with negatives)

C) 5×5 Pull Ups

D) 5×5 Tempo Pull Ups (Explode up, hold top for 1 second, lower for 2 seconds)

E) 5×5 Strict C2B Pull Ups

F) 5×5 Strict Tempo C2B Pull Ups (Explode up, hold chest to bar for 1 second, 2 second lower)

Metcon

Metcon (Time)

1000M Row

50 Box Jumps (24/20″)

40 Toes to Bar

30 Hang Power Cleans (155/105lbs)

20 Deficit Handstand Push Ups

*Kipping toes to bar, even if your toes don’t touch the bar.

**HPC weight should be medium at most, you should be able to complete 10 in a row fresh.

***Only add a deficit if you’re able to (45/25lb plate for guys/girls). If you are unable to complete HSPU, complete 30 pike push ups and make them difficult.

****15 Minute Cap

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