Deadlift - Helen

Friday, June 27, 2025

Westbound CrossFit

1630

Warm Up

2 rounds:

10 Glute Bridges

10 Air Squats

10 Jumping Jacks

200m jog

Specific:

5 light DLs → 3 moderate DLs → 10 KB swings (53/35) → 5 pull-ups → 200m run

Primer: 1 round Helen @80%

Strength

15:00 to build to heavy 3 TnG Deadlift

Cue: smooth bar path, bracing, fast triple. PR if confident

I worked up from 135-185-225-275-275

Felt good at 275, but did not want to go any heavier

Helen 

3 Rounds for time:

400m run

21 KB Swings

12 Pull-Ups

 Goal: <9:00 | Cap: 12:00

 Intermediate: 35/26 KB, jumping/banded pull-ups

 Baseline: 200m run, 15 light swings, 9 ring rows

With a goal of 9 min and a cap of 12 min, I scaled this to 200 meter runs, KBS at 26 pounds and Jumping Pull-ups.  I finished in 9:38 and felt good about the effort.  Had I gone 400 meter runs, it would have taken me 9 minutes for the runs alone.

Cool Down with echo bike and short walk