amrap, burpees, crossfit, deadlifts, training, wod, workouts -

Friday 5.1.20

Warm-up Prep (10-15 Minutes)

2 Rounds

50 Single Unders

10 Barbell Good Mornings

10 Calorie Bike (medium to fast pace)

:30 Lower Back Foam Roll

:30 Upper Back Foam Roll

:30 Foam Hamstring Roll each leg


Strength/Skill - Tempo Deadlifts

EMOM 1x10 

2 - Tempo 3 Count Up, Tempo 3 Count Down

1 - Explosive Up, Tempo 3 Count Down

50-55% of 1 RM


WOD (Workout of the Day) 

"Food Truck"  

3x4 min AMRAPS


7 Deadlifts 185/155

12 Burpees

Rest 4 Minutes

Same AMRAP scheme, increase weight to 205/175

Rest 4 Minutes

Last AMRAP, increase weight to 225/195

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 3-5 Rounds each AMRAP
  • These are going to be spicy, go full speed since you have a nice rest in between these torture camps.  Deadlifts should be done unbroken or close to and the burpees, just keep moving through them.  There isn't much to breakdown here, you just need to move and fast.
  • Score is lowest AMRAP of rounds plus reps

*Scale accordingly if any exercise cannot be performed RX