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Monday, January 6, 2020

Deadlift - Seated DB Press

Monday, January 6, 2020

Crossfit Golden - Greg/Lacey

1200 - 19 of us

Warm Up

12 min amrap of
10 burpees
50 feet OH KB carry right arm
10 scap push-up
50 feet OH KB carry left arm
10 side plank rotations
5 KB RDL right leg
5 reverse snow angel
5 KB RDL left leg
5 Hollow Body - Superman rotations

Warm up for WOD with
5 deadlift
5 seated DB press
5 deadlift
3 seated DB press
5 deadlift at WOD weight


Metcon (Time)

"Strict Diane"

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

I scaled this to 155# DL and 35# Seated DB press.  I could do the deadlift in 3 sets and had every intention of doing the seated DB press the same way, but they got heavy fast.  I opted for 15-9-6 on the presses and was able to get 3-4 reps at a time.  I finished in 8:10.

Accessory Work

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

I used 95# for the hip thrust
Yellow band for pull-apart
Hanging from rig, I could go about 10 sec and was accumulating around 40 seconds in 2 minutes allowing myself at least 45 seconds rest.  Key is to really elevate the tuck during the L-sit scale to engage the core.

I felt kind of sluggish today, but felt like I was moving well.  No back issues after touch and go deadlift.

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