Deadlift | WOD 5.13.19

Deadlift

Fitness
Heavy Triple

One work set. Heavier than last week. NOT max effort

Performance
Heavy Single 

One work set. Heavier than last week. NOT max effort

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Exposure 8 of 8

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20 Minutes or 5 Rounds for Quality:
Using either 2 dumbells or 2 kettlebells…
8 Push Presses
160′ Front Rack Carry
8 Front Squats
160′ Farmer Carry

Use one load for all 4 exercises per set. Work up to a challenging load.

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Feeling smooshed? In this new vid, Coach David offers some tips on how to unsmoosh yourself through the magic of traction! 

This Sunday: A Totally Radical Total

By Chris Fox

On Sunday, May 19th we’ll be wrapping up our current group class programming cycle with a bang… with a CrossFit Total! You’ve been building your low-end rep strength over the past 8 weeks, and now we’ll be testing at the very lowest end, the 1-rep max (1RM). Classes will start on the hour but expect them to take about 75 minutes instead of our normal 60-minute schedule. The extra 15 minutes will allow enough time to warm up properly and have sufficient rest between your attempts. Programming for the day will look like this:

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

What this means is that after your warm ups, you will have 3 attempts at a 1RM on each lift. You can take fewer attempts if you wish but not more. You will “declare” an “opener” (your 1st attempt) and have 2 more attempts after that. Misses count as attempts. Knowing this, come prepared with a plan. Your plan can (and should) be somewhat flexible but we don’t recommend playing it entirely by ear on the day of. Use the last few weeks as a guide on what your opener should be and what you want to make by your 3rd lift (hopefully a new 1RM!).

In the end your score is the sum total of your best successful Squat, Press, and Deadlift. We’ve done some heavy singles and triples on all three lifts recently, so use those numbers to guide you (more helpful links below) on where to open and what to shoot for. I cannot recommend enough to choose an opener that you feel 100% confident you can make. The confidence you’ll build under the bar by nailing that first successful lift cannot be understated.

• Preparing to 1RM
• Heavy: A Response
• Heavy Thoughts
• Set Your Back (But What’s My Back?)
• Settling for a New PR