• Teaching Notes
We’re getting after a exercise that can seemingly gentle up the posterior chain a bit with some heavy Deadlifts to begin issues off in the present day earlier than transferring into the basic CrossFit Benchmark exercise “Elizabeth”. Prior to now they haven’t essentially dictated that that is to be performed as Squat Cleans nonetheless in the present day we’re, as that was the primary method it was performed when it was initially programmed. The exercise is supposed to be performed quick and pack a punch with depth, not quantity. Lean into this as the main target in the present day, so discovering scaling mods that permit for depth, whereas sustaining mechanics is precisely what we’re after in the present day.
power: deadlift
Full units each 3 minutes.
Deadlift 1×4 at 80% 1RM
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
Deadlift 1×2 at 90% 1RM
metcon: elizabeth
21-15-9 reps, for time of:
Clear, 135/95 lbs
Ring Dip
Time Area: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Equipment:
4 rounds for high quality of:
8 L/8 R Bulgarian Cut up Squats, choose load
12 Weighted Hip Extensions, choose load
Single Leg Sorenson Maintain, L 15 secs/R 15 secs
Supply hyperlink
