Fri, 11/16/2018

Deadlift Build to heavy set of 6-4-2

"Smooth Criminal" AMRAP 15: 60 Double-Unders 30 Wallballs 15 Deadlifts Score is rounds plus repetitions.


30 DU or 120 Singles


60 Singles

20 Wallballs

10 Deadlifts (Barbell or KB)


Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to “Smooth Criminal”. In the metcon, athletes will choose a weight on the barbell that they could complete 18+ repetitions unbroken when fresh. Within the workout, looking to complete these in no more than 3 sets. ***THE WHY:*** The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplet like “Fran” combine opposing movement patterns. The thrusters is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to hold intensity. “Smooth Criminal” is an example of a triplet workout. Workouts like this provide a little more variety and a wider range of fitness. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.

#WOD #deadlift #smoothcriminal #amrap #doubleunders #du #wallballs #deadlifts