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Friday, June 28, 2019

Deadlift - Metcon

Friday, June 28, 2019

Crossfit Golden - Greg/Janet

1200 - 10 of us

Warm Up

8 min amrap
20 sec high knees
20 sec butt kickers
20 sec left-center-right toe touches
10 kang squats
10 lateral lunges
10 dead bugs
10 pvc rdl

finding neutral with pvc deadlift
mid thigh
knee cap
mid shin


Deadlift (2)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

I started with
5x275 (I was shooting for 6, but was losing my neutral spine and bailed)
0x285 (back felt tight)
0x275 (back felt tight)
2x225 (back felt tight)

I felt like I had a 300# deadlift and was on track at 75%, but the 90% set did me in.  I think I had sufficient warm up and do not feel injured, but my body definitely said no.

UPDATE:  I took Advil Friday night, Saturday morning and Saturday night and my back loosened up significantly.  I still feel twinges of soreness with certain positions and am going to continue rest it.  I will try to maintain blood flow, but avoid any heavy loading.


Three rounds for time of:
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups

I scaled this to 25 BW lunges and 8 pull-ups (5/3).

R1:  4:08 run, 6:00 round
R2:  4:45 run, 6:54 round
R3:  5:01 run, 7:06 round

Work on low back

Foam roll
Reverse Hyper
Hypervolt Hyperice

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