Tempo Deadlift, 5,5,5,5,5 Repetitions (5 second descent – touch and return to top)

Between sets of Deadlift perform,

Temop Pull-up, 5, 4, 3, 2, 1 Repetitions (Descent as LONG as possible – fast return to top)

Rest as needed then,

Gymnastics Station Rotation:

On a 16:00 Clock (4 Rounds Each Station)

Minute One: Rope Climb – 2 Repetitions
Minute Two: Handstand Push-up – 7 Repetitions or 30 Second Hold
Minute Three: Single Leg Squat – 10 Repetitions (5 Each Leg)
Minute Four: Toes to Bar – 15 Repetitions

Note: The descent on the Deadlift is key – you want to error on the side of being too slow, rather than too fast. The 5 second descent on the deadlift is a minimum. Find a weight for the deadlift that is a “RM” load – meaning you can perform 5 repetitions with perfect technique, but not 6. For the station rotation, the repetitions are a guideline: Fine a repetition sequence that is challenging, yet manageable for your current level.

Handstand Practice!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga – Special Guest Teacher!)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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