Tuesday Workout: Deadlift & Half Cindy

7PM class cancelled. 5PM and 6PM are still ON!

Buy In – Day 1 Diesel Crew Shoulder Rehab Protocol

Untimed 2 Rounds of

  • 15 DB Retractions
  • 15 DB Protractions
  • 10 Posterior Capsule Stretch

(see Video)

Strength

5 Unbroken Deadlifts (should be heavy and have perfect form)

Rest 3 Minutes

WOD

10 Minute AMRAP of

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

28 thoughts on “Tuesday Workout: Deadlift & Half Cindy

  1. 1 round only for the DLs?

    1. …and I can’t speak proper English.

  2. Last time we did 5×5 deadlift for comparison: http://crossfitcharlottesville.com/2010/01/13/thursday-workout-deadlift-and-weighted-pullup/#comments

    should we go at least as high as the final set from this 5×5?

    1. it depends on how your form is. if you can’t pull with proper form, then you need to drop the weight.

  3. DL: 177#
    half Cindy: 7 rounds +1 pull-up (blue band PUs, but the pushups were all real)

  4. 297#

    11rds +5+10+4

    Sorry I messed up and spaced out the shoulder stuff. It was 6:30am, so cut me a little slack 🙂

    Great work to the class this morning. All DL’s looked super strong (maybe a little light even!) and I was impressed by everyones “Cindy” performance.

  5. Can I substitute something for the deadlifts or skip them entirely? I’m worried my hamstring isn’t entirely healed yet …

    1. just skip them.

  6. #143

    Half Cindy- sub jumping pulls ups and knees push ups

    11 rds + 5 + 10 + 5 squats

  7. 195# did not have a watch. Did eight rounds

  8. 155#
    7 Rounds + 5 pu
    Violent kipping (ask Fran) and knee pushups

  9. 221# DL
    12 rounds + 5 pullups Rx

  10. Gretchen Kittelberger February 9, 2010 — 7:56 pm

    2k row: 8:28

    Snatch: 5-5-5-3-3-3 (67-72-77-77-82-82)

    2mins 24″ box jumps 2mins toes to bar, 3 mins rest 3 rnds: reps per rnd–72, 69, 65

  11. 265# , 13 rounds, rx with some labrum free pullups.

  12. 353# 10 rnds PUS, 5 PUs.

  13. No DL

    10 rds even

    Switched to a mix of regular and knee pushups (boo) after round 6. Arms were shot from those ring dips.

  14. 10 situps, 10 burpees, 10 rounds. 12:47

  15. 220#, 11 rds. 5 Pull Ups, Rx’d

  16. 99# DL
    9 rounds plus 5 pullups (red band, knee pushups)

  17. 155# DLs–think I should have gone heavier.
    9 rounds 2 pull-ups.

  18. 177# DL
    6 rounds + pull-ups + push-ups

  19. 177 dl – must improve form!
    10 rds + PU + 1 pushup with lots of awful “kipping”

  20. 57# DLs

    8 rounds + 1 pull up (blue band)

  21. 155 DL
    9 rounds + 5 pullups

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close