January 20, 2012

5-3-1 / CrossFit / Westside Barbell

Warm Up
Mobility
5-3-1 Strength Work (15 min cap)
Dead Lift
If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
****After Strength Work pick CrossFit or Accessory Movements NOT BOTH****
CrossFit
“Dragon Slayer”
5 Rounds for time:
In 3 minutes
20 Meter Prowler Push High Bar 90M/50W
5 Burpees
20 Meter Prolwer Push Low Bar 90M/50W (back to original spot)
Max Rep Deadlifts 225M/135W – amount of reps = Score
Rest 3 minutes between rounds
Accessory Movements
3 x 100 Meter Backwards Sled Drags 135M/90W
3 x 10 – 12 reps Good Mornings w/rounded back
3 x 5 reps Heavy Barbell Row arched back
3 x 10 – 12 reps Stiff Legged Dead Lifts
100 reps Ab Mat Sit Ups for time
Cool Down
Stretching

    Filed under: Main

    7 Responses to “5-3-1 / CrossFit / Westside Barbell”

    1. Calista Mcginty, on January 20th, 2012 at 7:39 pm :

      i may never do this ,but i think the way is totally awesome!

    2. Heidi B, on January 20th, 2012 at 11:15 pm :

      OMG this was rough, but so good for strength and endurance training.
      Score = 111 RX

    3. Jenn S, on January 21st, 2012 at 6:23 am :

      Great WOD! I totally slowed down my DL’s on the last 2 rounds (so sore) so that hurt my score = 103 RX

    4. steven b, on January 21st, 2012 at 10:24 am :

      Cant remember my score but I think it was 119. maybe more.
      final set on Dead LIfts was 340 x 12 reps.

    5. Gigi, on January 22nd, 2012 at 8:03 pm :

      123 Rx

    6. Shaw, on January 30th, 2012 at 6:15 pm :

      Oh yeah! That was good. 108Rx’d

    7. climate, on March 27th, 2012 at 4:56 pm :

      Just thought I should give you thanks for your work. Nice title Crossfit Affliction » 5-3-1 / CrossFit / Westside Barbell too.

    Leave a Reply

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