TUESDAY 10.15.19

Seaward CrossFit – CrossFit

Question of the day

Who is your favorite one hit wonder of all time?

Metcon (AMRAP – Reps)

AMRAP 8:00

10 Deadlifts

15 Lateral bar hops

20 Sit-ups

WTF?? What’s the focus & scaling options

There is no prescribed load on the deadlifts today. Use a load that allows for unbroken sets while also allowing for fast transitions between all movements. There should be little to no rest occurring throughout the entire 8:00.



* Self-scaling with load

Lateral Bar Hops

*Perform a lateral hop over a line/crack on the floor.


*Reduce reps to allow for minimal resting on any round.


Every 2:00 for 10:00 (5 sets)

10 Supine barbell rows


This is an upper-body gymnastics horizontal-pulling focused session. Keep a stable trunk and modify foot and barbell position to make 10 reps difficulty on each set. For those that would like to increase the difficulty of the movement, perform inverted barbell rows against band.


Adjusting the foot bar bar position should allow most athletes to achieve 10 reps. If needed reduce the reps slightly.

Cool Down

Supine banded hamstring stretch

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