Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 05.20.2020

CrossFit | 05.20.2020

Warm-up
Warm-up
2 sets
10 Step Ups
5 Pull Ups
5 Deadlifts

Workout
Metcon (Time)
A) CrossFit
Complete for time
100 Weighted Step Ups with Medicine Ball 24/20, 20/14
50 Pull Ups

Then…
5-10 rep max deadlift
*Choose rep scheme based on available weight. Post rep and weight in the notes section.

B) Minimal Equipment
Complete for time
100 Weighted Step Ups with DBs or KBs
100 Bar Rows

Then…
50 DB or KB Deadlifts for quality
*Post your total time in the notes section.

C) Bodyweight
Complete for time
100 Weighted Step Ups with Backpack
100 Backpack Rows

Then…
50 Backpack Deadlifts for quality
*Post your total time in the notes section.

The score will be your time to complete the weighted step ups and the pull ups. Looking for a time of 10-15 minutes. In the notes section please indicate your deadlift workout. For the step ups the weight should be light enough so that you are moving at a pace with minimal rest. The weight should be in contact with the shoulder or chest. For the pull ups we are looking for full ROM with a lockout at the bottom. Kipping or strict are considered RX. Scale pull ups by reducing the amount of reps, jumping pull ups, bar/ring/table/doorway rows, 100 DB, KB or backpack rows. For the deadlift we are looking to lift something heavy for 5-10 reps. Choose a rep scheme depending on the equipment you may have. For the DB, KB, and backpack deadlift look to complete 50 reps while focusing on form.

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