Iron Grip CrossFit – CrossFit
Some people say the deadlift is dangerous. Well they haven’t thought it through. They haven’t considered that it is one of the most natural human movements ever performed in or outside of the gym.
https://www.youtube.com/watch?v=63y7CHWL_J0
https://www.youtube.com/watch?v=BTex5Nm2xdE
Warm-up
A: Warm-up (No Measure)
20 meter Spiderman crawl
20 meter High knees
20 meter Butt kickers
40 meter Jumping jacks
B: Warm-up (No Measure)
Work up to 80% 1RM deadlift
Metcon
Before the class, log in to your wodify account. Or use the phone app.
Go to:
Performance history
click the “lifting” tab
Deadlift (drop down menu)
know your weights at 65% – 75% – 80% – 85% – 95%
Metcon (4 Rounds for time)
4 Rounds – each for time:
200 meter Run
10 Deadlift @ 65% 1RM
–Rest as needed
400 meter Run
5 Deadlift @ 75%
–Rest as needed
600 meter Run
3 Deadlift @ 85%
–Rest as needed
800 meter Run
1 Deadlift @ 95%
Time each round (run+deadlifts) seperately.