“Midline Madness”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

400 Meter Run or 500 Meter Row


1 Minute

Active Spider-Man’s

Active Samson

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

B: Romanian Deadlift (4 sets of 8)

Pick a weight that you can do sets unbroken Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity functional movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

C: Metcon (No Measure)

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings


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