20.3=18.4 - Deadlift

Monday, October 28, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam Rolling
Squat Hold
Banded Fire Hydrant
Banded Side Step
Air Squat
Good Mornings

Deadlift warm-up
45
135
185
225
255

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Although I did this scaled on Friday, I wanted to repeat and submit an Rx score.  Eliza was kind enough to judge me and I managed to get the first 21 deadlifts in 2:06.  I did not attempt a HSPU.  I would rather work on a strict HSPU and negatives until I can lower safely.

Weightlifting

Back Squat

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 rep– Heavier than first set of 1

Choose the loads based on feel, but these should be heavy!

Rest 2-3 minutes between sets.

I went

5x155
3x175
1x195
5x165
3x185
1x205#

I skipped the metcon which was dumbbell thrusters and pull-ups.  I attempted a few pull-ups and my right pec is still tender.