Southern Boom CrossFit – SBMetcon

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Warm-Up (No Measure)


10 Jumping Jacks

5 Cat Cows

10 Hollow Rocks

5 Push-Up to Pike

10 Banded Plate Good Mornings*

*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.

Strength – All

Deadlift (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
(Score is Time)

KG BB: (100/70)

Workout – Fitness




Deadlifts (155/105)

Hand Release Push-Ups

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

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