Tuesday, August 18, 2015

CrossFit Deadlifts

Tuesday, August 18, 2015

Coach Meriah

(11AM) – 6 of us, Anya, AJ, Darryl, 2 other guys and me

Warm Up

3 rounds of dead bug sequence and 200 yard run.  Followed by 3 rounds of 5 good mornings (45#), 5 behind the neck presses (45#), 5 deadlifts (45#) with a lap around the rig each round.


1000m Run, 21 Deadlifts, 800m Run, 15 Deadlifts, 400m Run, 9 Deadlifts, 200m Run.  Rx = 255#, L2 = 185#, L1 = 135#.

I worked up to 155#, but then backed off for the workout.  Key form points:  Shins should be vertical, feet grounded, neutral back, neutral head.  Visual cue is to be pushing the earth away from you rather than raising the bar. 

I did the workout with 135# and could manage about 7-8 reps before I would start compromising my back.  I would reset and break up the 21-15-9 deadlifts.  I ended up finishing in 17:56 which is longer than the target, but still a solid performance.

Mobility – With a rounded back lower an empty bar as low as you can with straight legs, raise up stacking vertebrae on top of each other one at a time slowly.  We did 10 of these.  Finally I did some hamstring mobility with flared legs and then the squat position.

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