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April 28, 2017

Skill

10×1
Deadlift

Today we will be completing 10 heavy single deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light enough that you are able to work on proper body mechanics as you increase in weight.  Always make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set and only increase weight if you are able to do this.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve have completed 10 heavy single reps.

WOD

AMRAP in 7 Minutes
10 Power Cleans 135/95lb
20 Push Ups

Workout Notes: Today’s workout is a classic pairing of movements and a workout from CrossFit.com.  Your power clean weight should be something you can complete quick singles with or small sets to complete the 10 each round.  If you are scaling the weight and doing 10 unbroken reps each round  you may have gone too light.  Scale the push-ups as needed so that you can maintain good form and get through the 20 reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups.

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