CrossFit LoDo – CrossFit LoDo at RiNo
A. Find 1 RM Sumo Stance Deadlift
B. 3×15 Superset GHD Sit Ups and GHD Hip Extensions
C. Find 1 RM L-sit Hold, complete 4 sets @ 60% that duration
A. Find 3 RM Bench Press with Chains (fully extended)
B. Tempo Dumbbell Bench Press (AHAP with 1:5:1:5 tempo)
C. 3x Max effort strict Press with Kettlebell (44/25) or whatever weight gets you between 10-12 on your first attempt.
A. 4×8 Sumo Deadlift High Pull AHAP with tempo, position, and explosion together on 8th rep each set.
B. 5×10 Double Russian KBS @ 54/36 or whatever you can keep perfect form with for 10
C. 3×10 Superset weighted box jumps and weighted Pull Ups
A. 5×7 Barbell Bench Press with Bands. Shoot for 40% of your 1 RM with bands. Be explosive.
B. Dynamic Push Ups (5×5 to the highest weight plate or box you can complete)
C. Tabata Diamond push ups (hands make diamond underneath you)