What better way to wake up to a saturday morning CrossFit class then max deadlifts!!!! Yikes..remember my post on warming-up properly..... this was never more appropriate then today.The deadlift, when done correctly, is an amazing lift in terms of the full body strength gains it provides as well as how much it can help relieve back and neck problems.....remember a weak posterior chain is the cause of so many of these problems.....and NOTHING strengthens the posterior chain better then a properly executed deadlift. However......sometimes when we are trying max efforts "properly executed" goes out the window at the expense of just getting that damn heavy weight off the ground. So make sure you are really well warmed up core to extremity and make sure you go through a nice deadlift progression to prepare for the heavier efforts.
WOD
after a good deadlift progression warm up
1. DEADLIFT
2 sets of 5 reps starting at a moderate to heavy weight and increasing each set
3 set of 3 reps at a heavy weight (3 reps should be all you can do)
3 sets of SINGLES increasing each set to find your 1 rep max
rest a few minutes
2. 5 Toes to bar
10 Push Ups
15 KB Swings
SPRINT 200 m
REST 1 Minute*
repeat 6 times
*this 1 minute rest is important and really allows you to go full out each effort.....your time from the first to the sixth round should not increase significantly.
This is a great commentary and video on the deadlift by Coach Glassman (the founder of CrossFit) I think he really likes the deadlift...although maybe not the name lol.....
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