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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

10 Calorie Assault Bike

Arm Circles

Wrist Warm-Up

Banded Good Mornings

Lunges (Traditional & Lateral)

Squat Stretch (Squat, touch floor, reach overhead, stand)


Deadlift Negatives (4 x 6 @ 115#/175# (1 sec lift, 3 sec descent))

Purpose: to complement our 1RM squat testing this week with some peripheral glute/ham conditioning. This is meant to be light weight yet challenging due to the negative time split. Focus on form without bouncing the bar on the floor between reps. Lift in one second, descend to the ground for 3 seconds and repeat for 6 reps. Use one weight for all 4 sets. Show control throughout.


Metcon (AMRAP – Reps)

Spend 3 minutes at each station, accumulating one combined total of max reps:

Assault Bike Calories

Single Arm KB Clean & Jerk 35/55 (switch every 5 reps)

Wall Balls 14/20

KB Swings 35/55


*No rest between movements. KB C&J is similar to KB swing and does not contact the floor between reps*

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