2 sets :

  • 10 single leg bridge
  • 10 single leg RDL
  • 2 x 8 : tempo deadlft @ 6/10 rpe. 5/1/3/1
    • *keep weight light, focus on control & foot position
  • 2-3 sets : warm up weights for WOD.

CrossFit Games Quarterfinals Workout #3

  • 3 rounds (12-min)
    • 50 double-unders
    • 10 deadlifts, weight 1
  • 2 rounds of:
    • 50 double-unders
    • 10 deadlifts, weight 2
  • 1 round of:
    • 50 double-unders
    • 10 deadlifts, weight 3

RX

  • men : 225, 275, 315 lb
  • women : 155, 185, 225 lb