Tempo Deadlift - Metcon

Tuesday, August 27, 2019

Crossfit Golden - Lacey/Greg

1200 - 14 of us

Warm Up

line drills

- jog

- high knees

- butt kickers

- quad stretch / pull toe back

- lunges

- bear crawl forwards/back

- crab walk

- bunny hop

2 rounds of

10 kb deadlift

10 kbs russian

10 kb romanian dl

Weightlifting

Five sets of:

Deadlift (5 reps @ 21X1)

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

I scaled this to 185# (67% of estimated 1RM DL) and felt pretty comfortable with the weight.  I could maintain good form and establish tension.  Tempo was fast up, pause, 2 count lower, reset, fast up..)

Metcon

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)

This required more scaling than I would have liked

R1 - 400; 10 DU; 135# - finished this round in 3:11, felt good

R2 - 400; 30 PT; 135# - this round took closer to 3:40, switched to penguin taps

R3 - 300; 30 PT; 135# - this round was back on track at 3:00, started breaking up deadlifts 6/4

R4 - 300; 30 PT; 135# - this round slowed a bit but was OK ~ 3:30, deadlifts 5/5

R5 - 300; 30 PT; 135# - finished at 17:11, deadlifts 5/5

I did not do much of the accessory work, instead finishing with back stretch on GHD and then 10 candlesticks.

This was the first workout with my new JAW Grips and I really liked them.  I could maintain a double overhand grip on deadlifts and they were not bulky for double unders or running.