Strength

In 12:00 work to a moderate single of:

1 Tempo Deadlift

5 seconds up, 5 seconds down.

See below.

 

Conditioning

“Steam Roller”

Complete for time:

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Assault Bike/Row, 25 Sit-ups, 10 Deadlifts

Barbell: 275#/185#

2:00 stagger of heats as needed.

Rog pulling hard!

Tempo Deadlifts.

If you hear any one thing today, hear this: the tempo of the deadlifts in today’s strength session is more important than the weight on the bar. Seriously. It even says “moderate” instead of “heavy”. We want you to partner up today and count 5 seconds for the up followed by 5 seconds for the down. Temp lifts are great because you can’t rush through poor positioning. By being meticulous and slowing things way down, those small faults that we usually won’t notice when we’re moving quickly become really obvious. And this gives us the opportunity to correct them. 

Don’t sweat the weight today. Sweat the tempo. It will be worth your while. You only have to check your ego for 12 minutes!

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