High Point CrossFit – Extra Work
Weightlifting
Accessory Work
Warm-up (No Measure)
3 Sets
3-5 Strict Pull-Up w/ 5sec chin over bar hold
7 Weighted Prone W-Y Raise
Then
3 Sets
8-12 Banded Strict Chest to Bar
Metcon
Metcon (Time)
For time:
2500m Row
Every 3:00 starting at 0:00 Complete 8 BMU
Rest 5:00
2500m Row
Every 3:00 starting at 0:00 Complete 8 sandbag cleans (75/125)
Deadlift (1×3)
Deficit Deadlift (4″ Plate)
Set 1: 4 reps @ 70% of 1RM
Set 2: 4 reps @ 75%
Set 3: 4 reps @ 75%
Set 4: 4 reps @ 75-80%
Set 5: 3 reps @ 80+%
– Rest 2:00-3:00 between sets
Overhead Squat (1×4)
Set 1: 6 reps @ 65-70% of 1RM
Set 2: 6 reps @ 65-70%
Set 3: 6 reps @ 70-75%
Set 4: 4 reps @ 75%
Set 5: 4 reps @ 77%
Set 6: 4 reps @ 78-80%
Rest: as needed
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