21-15-9 Deadlifts 225/155
The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.
Post time and Rx to comments.
Here’s an awesome new video featuring our own Jacinto Bonilla. Jacinto has been involved with CFSBK since 2008 and is a regular at our noon class. Can you believe he’s 80?!
This Week’s Programming and Upcoming Training Cycle
This week in our CrossFit group classes, we will be testing some metcons—such as the classic benchmark “Diane”—to cap off the cycle that ended yesterday. A new cycle will kick off next Monday, July 22nd. Be sure to check the blog that day for our new training cycle template!
News and Notes
- 11am Active Recovery is cancelled this Saturday, July 20th.
- 12pm Pilates is cancelled this Sunday, July 21st.
How to Take Care of Your Hands If You Lift Heavy Weights Shape
The Curb The Players’ Journal