ActivFit
Part A
Every 2:30 mins for 5 sets: Deficit Deadlifts
2 x 5 reps @ 75%
2 x 5 reps @ 75 - 80%
1 x 5 reps @ 80 - 85 %
Stand on a 3 inch plate. These reps are to be done dead-stop. Reset on each pull off the floor.
Part B
Grettel
10 Rounds for Time (CAP 10)
3 Clean & Jerks
3 Burpees Over Bar
RX 135 / 95 lbs
Scaled 95 / 65 lbs
This is a new CrossFit benchmark and one we saw programmed last week at the MACC competition. This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is.
Activate BODY
Part A
Every 2:30 for 5 sets
8 L / 8 R Single Leg Romanian Deadlift
Set 1 - 3: Pick load
Set 4 - 5: Increase load
Part B
Grettel
10 Rounds for Time (CAP 10)
3 Clean & Jerks
3 Burpees Over Dumbbell
25 / 15 lbs
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