Coast Range CrossFit

For Time
10-9-8-7-6-5-4-3-2-1
Deadlift (315#/225#)
Strict Pull up

55+ RX
Deadlift = 225#/155#

Then…

Accessory work
Rear foot elevated split squats
3 X 8 at a tough weight per leg (3030 tempo)
Rest 1 min between legs

GRIND! That’s the motto of today’s workout. Pick a weight you can do no more than 6-8 reps unbroken, but it should feel HARD!!
Modify pull ups so that you can only do about 3-4 at a time, unless you are doing it RX.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s bench press it reads like this:
4 seconds to the chest
0 seconds in the bottom
eXplode up
0 second at the top

This years Fait as RX back pack drive was a HUGE success!! Such a success that Laurie and Irving had to empty the bin out TWICE, just to make more space. Thank you Coast Rangers! There are gonna be some happy kids on the first day of school this year.