A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups
A. Dead lift 10 box jump 30″ combo as prescribed. Except I forgot about the tempo DL. So did regular DL. 205×6, 225×6, 255×4, 255×4 B. 10 DL 215 all 5×2 10 burpees 10 C2B. 541, 433, 433 3 rounds + 10 DL I did notice this weekend that I did video my old 16. Whatever the repeat was. I quite enjoyed watching it as I thought I was pretty fit back then. I made it to the second round just barely. My second set of T2B was pretty rough looking! And I fell apart during the dubs somewhere and… Read more »
Warm-Up
Hit your hinging patterns and also Internal Torque activation. Something like this:
– Roll: Arches, Calves, thoracic
– Stretch: Hamstrings, thoracic, calves
– Dynamic ROM: Death March, Banded Good Mornings
– Activate: Hip Bridges, Hollow Holds, Lat Pulls
Part A
Don’t forget about the tempo for today’s Deadlifts in Part A – makes all the difference in the world! 🙂 Also, I’ll just leave this here…
https://www.crossfitinvictus.com/blog/case-mixed-grip-deadlifts/
Part B
For your deadlift cycling: https://youtu.be/m2y3eMWeb7E
Looks like a 3-4 rounder today.
Happy Monday and enjoy!