WOD: Friday 240322

Next year for the Open I say we do nothing but the CrossFit lady workouts.

• Coaching Notes

We are getting after a workout that will likely light up the posterior chain a bit with some heavy Deadlifts to start things off today before moving into the classic CrossFit Benchmark workout “Elizabeth”. In the past they haven’t necessarily dictated that this is to be done as Squat Cleans however today we are, as that was the first way it was done when it was originally programmed. The workout is meant to be done fast and pack a punch with intensity, not volume. Lean into this as the focus today, so finding scaling mods that allow for intensity, while maintaining mechanics is exactly what we are after today.

strength: deadlift

Complete sets every 3 mins.

Deadlift 1x4 at 80% 1RM

Deadlift 1x3 at 82% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x2 at 87% 1RM

Deadlift 1x2 at 90% 1RM

metcon: elizabeth

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Accessories:

4 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

12 Weighted Hip Extensions, pick load

Single Leg Sorenson Hold, L 15 secs/R 15 secs