Deadlift - Metcon

Wednesday, April 24, 2019

CrossFit Golden - Greg

1530 ~ 10 of us

Warm Up

20 jumping jacks
10 banded good mornings
10 single leg glute bridge
5 single leg rdl (each leg)
20 jumping jacks
10 banded side steps
10 quad and lunge stretch
10 db single arm row
20 jumping jacks
10 banded pass throughs
10 banded pull downs
10 db ground to overhead

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Based on an estimated 1RM of 310, I did

155
185
205
235
255#

I used lifting straps rather than mixed grip.  They were still grueling sets and my already tight lower back was not happy.  The last set actually felt better than the 10 rep sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

I scaled this to 30 du the first round and 180 singles on subsequent rounds as I could not string doubles together.

I scaled the weight to 25# DB and it was pretty tough.  I went 10/10/10 and then 8/8/8/6 on subsequent rounds.  25# dumbbell snatches were fine, but I still split them up 9/6 and 8/7.  I finished on the third incomplete round at 6 db snatches.

Reverse Hyper

I finished with 2x8x90# on the reverse hyper to traction my back a little bit.  It helped a lot.