Deadlift - Metcon

Monday, September 22, 2025

Westbound CrossFit (Coach Mat)

1630 (11 of us)

Warm Up

Run

Light KB deadlift

Lunges

Glute bridges

Feet up/bent knee crunches

Lateral banded walk

Deadlift warm-up

Abmats sit-ups

Box step-ups

Strength Superset

Every 2:30 x 4 sets:

Deadlift x 5 @ moderate-heavy

:20 Weighted Hollow Hold

I used 235 pounds and did unweighted holds.  Felt good.  Last set was a heavy load.

Conditioning

RXConditioning 

 For Time:

 21-15-9

 Deadlifts (255/180lb.)

 Ab Mat Sit-Ups x 2 (42/30/18)

 Box Jump Overs (24/20)

 

Goal: Sub 9 Cap: 12:00

Intermediate: 185/125

Baseline: 75/55lb., sit up x1, step-overs (custom height)

I scaled this one aggressively to 15-9-6 and finished just under the target at 8:46.  I used 165 pounds for the deadlift doing each round in 2 sets.  Sit-ups were tough, but I did the volume of 30-18-12 in sets of 5.  I did box step overs and moved smoothly.

Cool Down

Couch stretch