Friday Workout: Deadlifts and a Countdown

Mobility

Spend 5 minutes working a piece from the “Squat / Deadlift / Pull” mobility poster.

Strength

Deadlift @ 20X0; 6 sets of 3; rest 2 min btwn sets

WOD

10-9-8-7-6-5-4-3-2-1 for time:

  • Handstand Push-up
  • Box Jump (30/24″)
  • Toes-to-Bar

Notes

  • The HSPU and T2B should be done strict, but can be kipped as a progression.

24 thoughts on “Friday Workout: Deadlifts and a Countdown

  1. DL: 145, 155, 155, 165, 175, 175#
    WOD: 9:52. Box HSPU with parallettes, Rx box jumps, T2B for 15 reps, then subbed knee to chest for most of the rest

  2. The Corolla Complex

    While one of us did the Complex of:
    7 reps of each – 5 for Alex – at 95#
    Sumo high pulls
    Cleans – power for Alex
    Push press

    The other does KB swings @53# – American for me and Russian for Alex

    Score was total reps:

    Me: 144 (42, 35, 32, 35)
    Alex: 121 (27, 30, 30, 34)

    Total time: 15:20

  3. DL: 135#,165#, 165#, 185#, 185#, 185#
    WOD: 11:56 (10- 2 ABMAT HSPUs, remainder box HSPUs. 24″ Box, T2B rx)

    1. All T2B were kipping, not rx. I thought kipping was the way you did them.

  4. DL: 145 x 3, 167 x 3
    WOD: 8:55 (2 abmats)

    Also did kipping T2B, but not fun, strung-together kipping T2B; more like general, flailing-about kipping T2B…

  5. DL: 165#
    WOD: 13:20 RX

  6. WOD: 13:06 (1 abmat HSPU, 24” box, T2B Rx)

  7. #175 DL
    9:28 Box HSPU

  8. DL: 245
    WOD: 9:40 (box HSPU, Rx box jumps, mixed T2B)

    1. Holy shit Baron, 240×3 for rounds?! Nice work man!

      1. Thanks! πŸ™‚

  9. Crossfit Munich
    3 rounds for time=
    70% front squat X 8 @ 40K
    Run 400 meters (upstairs/downstairs, around cool warehouse buildings w/awesome graffitti and creative stuff going on….)
    9:40

  10. OMG that picture.

  11. 225,275×3,295,315
    9:26 rx

  12. 225×2, 250×2, 275, 295
    WOD: 8:22 rx
    Thanks to everyone who helped bandage my wound post WOD. I think the patient is going to survive!

  13. 177#
    8:19 regular push ups

  14. DL: 117/127
    WOD:12:17 (wall walks: 5! then 1 / kipping + bent T2B)

  15. DL: 177#
    WOD: 12:34 (1 abmat, rest rx)

  16. (front squat EMOTM @80% x2x10: 5 @175#, 5 @180#)

    WOD: 13:22rx

    1. did the DLs on 10/13/12 at Jason and Lydia’s new gym πŸ˜€

      worked up to 245#

  17. WOD: hspu’s knees on box; knees as high as I could get them; 100, 90, 80, 70… single-leg jump roping (so many!!!)
    16 min something- the jump roping took forever!

Leave a Reply

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