“Dead Ahead”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

2: Warm-up (No Measure)

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

3: Warm-up (No Measure)

Movement Prep

10 Seconds Small Hops

10 Seconds Tall Hops

4 Box Step-ups (each leg)

4 Box Step-overs (total, with pivot)

2 Box Jump Overs

Movement Prep

Establish Start Position

5 Reps – Shins to Knees

Establish Finish Position

5 Reps – Knees to Hips

5 Full Deadlifts

Movement Prep

5 Strict Press

Establish Dip Position

5 Push Press

Establish Land Position

5 Push Jerks

4: Metcon (Time)

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)


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