Friday Workout: Deadlift, Chipper

1. See Announcements below for info on upcoming events this month!
2. Please take 5-10 minutes to complete our survey at the link here so we can continue to improve your experience in the gym: Survey
Thanks in advance!

crossfit-charlottesville_0506

STRENGTH

Deadlift: Quickly build to a challenging set of 4 reps

*Must control the bar down each rep, and hands must come off the bar in between each rep as well (i.e. no tng reps).  The focus is on setting up from bottom each time.  This is not a max lift – stop once you feel like your form is breaking down.

WOD

Level 1

For Time:

  • Russian Kettlebell Swing (40/25) x 50
  • Abmat Sit-up x 40
  • Dumbbell Thruster x 30
  • Ring Row x 20
  • Burpee x 10
  • Devils Press x 5

Level 2

For Time:

  • Kettlebell Swing (53/35) x 60
  • Abmat Sit-up x 50
  • Dumbbell Thruster (35s/20s) x 40
  • Pull-up x 30
  • Burpee to 6″ Target x 20
  • Devils Press (35s/20s) x 10

*can also use kettlebells for thrusters if necessary. Consider scaling up dumbbell weight if you can.  Devils press demo

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 9 at 10am: Park WOD!
  2. October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
  3. October 22 at 9am: UPLIFT final class celebration and brunch (women only)
  4. October 23 at 12:30pm: Yoga for recovery at the gym
  5. October 29: Halloween Bar Crawl

6 Comments on “Friday Workout: Deadlift, Chipper

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