Lifting The Dead

Iron Grip CrossFit – CrossFit

A good deadlift starts with a good setup.
Part 1
https://www.youtube.com/watch?v=JyS_ieM_YXw
Part 2
https://www.youtube.com/watch?v=DOTkLIFOigk
Part 3
https://www.youtube.com/watch?v=cbkOzeJ3eAE

Warm-up

A: Warm-up (No Measure)

20:10 second intervals

1 Round

Jumping jacks

Knees to elbows

Bear crawl

Jumping jacks

KB swings

Crab walk

B: Warm-up (No Measure)

Deadlift

10 reps w/ barbell

7

5

3

2

1 rep @ 80%

all sets done as a group led by the coach

Weightlifting

Deadlift (5-5-5-5-5)

Option 1: Increase weight each set and attempt a new 5-rep max.

Option 2: Do all 5 sets @ 85-87% 1RM

All sets should be touch and go for either option.

Metcon

An optional challenge for after the workout is completed.

Metcon (AMRAP – Reps)

20:10 second intervals

L-sit

Anti-Rotation w/ green/blue band (Left side)

Anti-Rotation w/ band (right side)

V-up hold

Anti-Rotation (Left)

Anti-Rotation (Right)

L-sit
Score = 1 rep for every 10 seconds of holding position. i.e count 2 reps for a full 20 second hold.

The final 10 second after the last L-sit may be held for 1 additional rep. A perfect score equals 15.

Previous Post:

«