Saturday

22
Apr

Saturday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

1 ROUND

:45 Row (Arms Only @ Easy Pace)

5/5 Single Leg RDL

5/5 Single Leg Glute Bridge

16 Deadbug

Into…

1 ROUND

:45 Row (Moderate Pace)

5/5 Single Leg Barbell RDL

12 Barbell Good Morning with :02 Pause at the bottom

15 Straight Leg Sit-ups

Into…

1 ROUND

:45 Row (Hard Pace)

10 Tempo Barbell Deadlift (33X1)

12 Toe Touches

15 Sit-ups

Workout

Metcon (Time)

FOR TIME

1000/800m Row

25 Sit-Ups*

30 Deadlifts (185/135)|(135/95)

25 Sit-Ups

25 Deadlifts (225/155)|(155/105)

25 Sit-Ups

20 Deadlifts (275/185)|(185/135)

25 Sit-Ups

15 Deadlifts (315/225)|(225/155)

1000/800m Row

(Score is Time)

*GHD Sit-Ups Optional

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/55)

KG BB3: (125/85)|(85/60)

KG BB4: (143/100)|(100/70)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000/1750m Row

30 Partner Sit-Ups

50 Deadlifts (185/135)|(135/95)

30 Partner Sit-Ups

40 Deadlifts (225/155)|(155/105)

30 Partner Sit-Ups

30 Deadlifts (275/185)|(185/135)

30 Partner Sit-Ups

20 Deadlifts (315/225)|(225/155)

2000/1750m Row

*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.

(Score is Time)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/55)

KG BB3: (125/85)|(85/60)

KG BB4: (143/100)|(100/70)