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CrossFit Oostende


30″ Banded Goodmornings
30″ Down Ups
30″ Pigeon L
30″ Pigeon R

Strength Skill


Basis + POP

15 Minutes to build to a heavy 1 rep Max

Every 2’30 x 5
3 Reps – Reset & Go @ 80% of 1RM


21-15-9-9-15-21 Reps, For Time

Deadlifts (100/70)

Points of Performance for a Deadlift

  • Drive through your heels as you stand up, keeping the bar in contact with the legs
  • Maintain a strong lumbar curve
  • Hips and shoulders rise together at the same time
  • At the top of the knee extend the hips, finish the rep with hips and knees fully locked out and open with shoulders behind the bar

Tips and Tricks for a Deadlift

  • Insure proper tension before pulling weight off the ground
  • Do not have slack in the arms, hamstrings, or back


5 Rounds for time:
Max Set Double Unders

* Focus on straight high jump
* Breathing
* Not fast but controlled reps


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