CrossFit 4740 – CrossFit
Warm-up (No Measure)
60 sec row/bike/ski @ easy pace
5 x Inchworm Push-ups
10 x Lunge & Twist (twist across front leg)
15 x Hollow Rocks
Deadlift (6 x 4)
Continuing on into week 2 of the current strength cycle
6 x 4 Deadlifts
These are touch & go sets
Hold a heavy weight across all 6 sets
This should be heavier than last week
Prioritise quality movement over heavy weight
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
7 Deadlifts 125/85
14 Russian Twists 20/10
7 Ring Dips
Choose a weight that will allow you to go unbroken on the deadlifts.
Russian twists keep you feet still and you almost be in a hollow rock position. scale to v-ups or leg raises.
Ring Dips, make sure your hips move with your chest scale with a band or go to ring push ups.