Deadlift - 20.1

Tuesday, August 31, 2021

CFG - Lacey

0730 - 10 of us

Warm Up

Hip Hammy

then 2 rounds of

10 Kang Squat

20 Toy soldier

5 90/90

20 second single leg glute bridge hold

2 slow dead bug

2 slow bird dog

Weightlifting

Take 10 minutes to build to…

Deadlift (2 reps @ 90% of 1-RM)

Immediately followed by…

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Speed Deadlift  (4 reps @ 70%)

I built up from 135, 185, 225 and finally 255# (85% of 1RM)

I dropped down to 195#  (65%) and was able to bring good speed to the deadlifts.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

I felt pretty lousy and opted to scale the workout down to 75#.  This was a good move, but I still came up a full round short of when I did this during the 2020 Open.

I thought I kept a steadier pace, but my round times certainly do not indicate that.  I was getting through the ground to overhead better with a power clean into a push press.  At 75#, I could manage 3-3-2.

2:40

2:50 (5:30)

3:00 (8:30)

3:40 (12:10)

2:50 (15:00) - got through G2O and 6 of 10 burpees.

Lagniappe

One of my classmates led us through "5 minute abs" which consisted of 2 rounds of 30 seconds each:

abmat sit-ups

right side crunches

left side crunches

leg lowers

bicycle crunces

Needless to say, my bicycle crashed and burned during the second round, the leg lowers were done with bent legs and even engaging my core effectively on the side crunches was a challenge.