Deadlift - Russian Twist

Thursday, December 4, 2025

Westbound CrossFit (Coach Matt)

1630 (8 of us)

Warm Up

Row

Bend and Bow

Sid Plank Hip Taps

Core Primer

Deadlift Primer

Conditioning

50-40-30-20-10

Deadlift (135/95lb.)

Russian twist (25/15lb.)

Goal: Sub 13:00

Cap: 16:00 

Intermediate: 95/65lb, 15/10lb. Make considerations for volume reduction by reps as well. 

Baseline: 35/25lb. KB (between legs), sit up (25-20-15-10-5)

I scaled to 65 pounds and 10 pound Russian Twists with my feet on the ground.  I moved well and this was a good stimulus.  I finished in 9:42.

Accessory

3 sets:

15-20 GHD Situps (20-30 V-ups as sub or if waiting for GHD’s)

100' Sandbag Carry 150/100 (bearhug)

50' Sled Push (AHAP)

*Aim for a new set every 5:00

This was interesting

Round 1 - 5 GHD sit-up; 50' with 100 pound bag, 50' Torque Sled

Round 2 - 5 GHD sit-up, 100' with 50 pound bag, 50' Prowler (180 pounds)

Round 3 - 5 GHD sit-up, 100' with 50 pound bag, 50' Torque Sled

I moved well and enjoyed the variety