Training 12-26-2015

Warm-up: Joint Mobility/Dynamic

Strength:

5 Rounds

50 Foot Suitcase Carry Right
50 Foot Suitcase Carry Left

*Rest 90 seconds better efforts
*You may carry anything you like and as heavy as you like but have the goal of making it 50 feet each carry Unbroken

Conditioning

“Death By Tabata”

Alternating Tabata Deadlift and Burpee

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.

Notes from Coach: The old posted weight for this is 275/185, that does not mean that is the absolute target weight. Choose a weight that will allow you to be challenged but also insure proper form during the work piece.

*The entire workout takes 8 minutes.
*Brought to you by our Friends at Crossfit FootBall

*Post load used and Results to Comments

Cool Down

3 Minutes of light airdyning

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