Deadlift - Metcon

Thursday, September 11, 2025

Westbound CrossFit (Coach Matt)

1630 (13 of us)

Warm Up

Row erg

KB deadlift

Jumping jacks

Offset air squats

Tempo deadlifts

Strength

Every 2:30 x 5 Sets

 4 deadlifts @ 80–85%

 Pause 1” off the floor for 1 second

This was tough. I worked with 225-245-245-245-245 and kept good form.  245 is 70% of my 345 1RM.

Conditioning

RXConditioning 

 3 Rounds for Time:

 15 Deadlifts (225/155lb.)

 12 Burpee Box jump over (24/20)

 30 Abmat Sit-Up

 

Goal: Sub 10:00 | Cap: 12:00

Intermediate: 185/125lb.,20/12 box/plate height

Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.

I was encouraged to go heavy and do the prescribed volume, but it did not go well.  I scaled to 135 pound deadlifts and 12 burpee box step overs (20").

Round 1 - 8/7 on DL, BBSO ok, 15-6-6-3 sit-ups

Round 2 - 5/5/5 on DL, BBSO ok, 8-8-5-4-3-2 sit-ups

Round 3 - 5/2 at time called

Weight was OK.  Had I cut BBSO to 8 reps and 24 reps on sit-ups, I may have finished.

Cool Down

Pigeon stretch

Hamstring stretch

Single leg glute bridges