June 29, 2011

Dead Lifts & Conditioning

Warm Up

Mobility and Line Drills

Strength Workout

Dead Lift
If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
rest 5 mins then

Conditioning Workout
3 Rounds for time
Row 500 Meters
15 Dead Lifts 225M/155W

Assistance Movements (Optional)

Pick 2 of the Following

Good Mornings 3 x 12-15 reps

Heavy Farmers Walks 3 x 50 Meters

Battling Ropes 4 x 15 Second Intervals

Reverse Hypers 3 x 10-12 reps

Back Extensions 3 x 12-15 reps

Glute Ham Sit Ups 3 x 10-12 reps

Evil Ab Wheel 3 x 15 reps

Heavy weighted sled pull 3 x 50 meters

Heavy weighted sled backwards pull 3 x 50 meters

Heavy Prowler Push 3 x 25 meters

Cool Down

Mobility and Stretching

Don’t get confused with the Assistance Movements.  If you are focusing more on Strength you are more than welcome to skip the Conditioning Workout and do 3 or 4 of the Assistance Movements.  If time permits and you wish to do both the Conditioning Workout and 2 of the Assistance Movements it will help increase your overall Strength and Conditioning.

 

 

    Filed under: Main

    9 Responses to “Dead Lifts & Conditioning”

    1. Glenn D, on June 29th, 2011 at 9:55 am :

      im thinking about skipping the conditioning and doing all the assistance movements :) I LIKE IT!!!

    2. Rebecca, on June 29th, 2011 at 6:56 pm :

      Well I loved the routine but my calfs are scrapped up again due to the deadlifts. Not really a sexy look guys. People are going to think I’m “special” today :-)

    3. Dena, on June 29th, 2011 at 10:08 pm :

      I’m thinking about running a mile before the wod…do the deadlifts then work on some of the assistance movements!

    4. Charlie B., on June 29th, 2011 at 10:41 pm :

      195×3//215×3//245×10
      —
      13.41 Rx
      —
      Picked Good Mornings & Farmers Walk w/ 70# KBs

    5. Glenn D, on June 29th, 2011 at 11:17 pm :

      another fun day at CF Affliction!!

      Deadlift – 300×3, 340×3, 385×3

      3x Back Extensions 12reps
      3x Glute Ham Situps 12 reps
      3x Heavy Prowler 160lb 25m
      3x Sled Pull 180lb 50m
      3x Sled Backward Pull 180lb 50m

      got to watch and help out for crossfit kids.. good stuff there!!!

    6. Abby, on June 30th, 2011 at 4:17 am :

      205×3, 220×3, 250×3

      9:33 Rx

      Did the optional sled Pull w/ 90# x3 not sure how far we went

    7. Christina M., on June 30th, 2011 at 5:23 am :

      14:07 RX

      170- 195-220 Deadlifts

    8. Steven B, on June 30th, 2011 at 6:52 am :

      Sled pull rocks.

      290×3, 320×3, 340×5

      WOD 9:59 Rx

      Hips are getting better bitches.

    9. G, on June 30th, 2011 at 8:45 pm :

      315×3 350×3 400×3
      9:37 Rx

      Thank you steve for the reverse hyper. I swear by it. 3×10 before and after the lifts and my back is good to go

    Leave a Reply

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