Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Strength
Deadlift @ 20X1
- x 4 x 5 sets
Notes
Today’s strength is deadlifts. You will perform 5 sets of 4 reps, all at the same weight across. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
5 Rounds:
- 1:00 Max Calories
- :30 Max Box Jump Overs
- :30 Rest
Notes
Today’s conditioning is 5 rounds of 1-minute of calories straight into :30 of box jump overs with :30 rest between rounds. You score is the lowest number of total calories and box jump overs completed across each of the 5 rounds. Simply add the two numbers together.
The calories should be performed at a hard, but sustainable effort. You don’t want to start out too fast and run out of steam the last round.
The box jump overs should be done to a height that allows you to move quickly, continuously, but safely throughout the intervals.