OHS and deadlifts + Pull ups

Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here

then…

Snatch Balance + Overhead Squat

Build to a heavy single in 15 minutes

3-2-1-1-1-1-1

Then:

12-9-6-run 200m- 3 reps of each- run 200m-6-9-12

Deadlifts (155/225) (55-60%)

Pull-Ups

*Run 200m before and after the set of 3 deadlifts and 3 pull-ups

Stimulus Goal:

Why Do This Workout?  Improve your overall barbell strength and your pull up capacity.

Duration and Feel: Pretend like you’re going to do 12-9-6-3-6-9-12 of deadlifts and pull ups. BUT, throw in a 200m run before and after the 3 reps. That’s what you are actually going to do. This should take you about 12 minutes or less to complete. 

Specific warm-up focus: Shoulder, back/hips, and ankles. Do banded ankle stretch, banded pigeon, banded shoulder distraction, then t spine stretch over a foam roller. Then get into doing snatch balances and OHS.

Scaling Options: Lighter weight on BB for deadlifts. Elevate deadlifts if needed and go considerably light. For pull ups, do pull ups first, then jumping pull ups, then ring rows as scaling options. Yu may also scale up and try chest to bar pull ups if you’re a skilled crossfit veteran.  

POPULAR POSTS

What is Realistic Weight Loss 🤔?

In a society driven by instant gratification, we recognize the allure of seeking swift weight loss results. However, the drawback of rapid weight loss lies

Consistency > Intensity

Consistency > Intensity. Intensity will get you through the day. Consistency will get you through your life. Sure, you could show up one day a

3 Tips To Build 🛠️a Healthy Lifestyle

Exploring the concept of lifestyle may sound familiar, but what does it truly entail? At its core, lifestyle encapsulates the way you live, encompassing factors

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live