Rope Climb, Shuttle Run, Deadlift: Increasing REP Triplet - 1-1-1/2-2-2/3-3-3, etc - 10 min AMRAP
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- Опубліковано 22 сер 2024
- My last day of training prior to leaving for vacation (5/31). It was a fun triplet of Rope Climb, Shuttle Run (50', done 25' down & back) and Deadlift at 275lbs; all done in a 10 minute AMRAP.
Start with one of each and add one rep to each every round. So, 1-1-1, 2-2-2, 3-3-3, etc. Also, I tweaked the workout and started every new round with (1) Legless Rope Climb, then the rest standard. Worked well for me to get some Legless practice in!
I completed 5 full rounds just prior to 10 minutes, tougher than I expected!
I also completed it right after some row work:
2,000m row, rest 3 minutes
1,000m row, rest 2 minutes
500m row
My row times were: 7:22, 3:29, 1:36
Great day!
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Dropping the bar makes your deadlift so much less effective
Hi Tom, appreciate the comment! I totally align with your statement. The eccentric piece of the deadlift is extremely important! That said, my goal for this CrossFit workout was more of intensity and skill with the RC’s (specifically the legless aspect)/get as much work done as possible in a 10 minute window. Similar to how the kipping pull-up allows more work to be done in a smaller amount of time than a strict pull-up. Hope this helps with understanding my intention. Anyway, thank you again for the comment!