Squat
– 8 x 2 Reps
4 Rounds:
30 seconds each
– Squat Hold
– One Legged Deadlift
– Squat Hold
– One Legged Deadlift
– Rest
Tag: Deadlift
1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20)
Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Deadlift
5 x 5 @ 75% Max Deadlift
3 x 5 Glute Ham Raises
Deadlift/Wall Ball
– Deadlift (10-8-6-4-2)
– Wall Ball (6-12-18-24-30)
20th Annual Jingle Bell Run
41Fitness will be meeting between 7:45 and 8:00 a.m. at the Delchamps Student Center on the Huntingdon College campus for the Jingle Bell 5K Run for Arthritis. As of 3:00 p.m. on Friday, we have raised $975–only $26 from our $1,001 goal!!! We appreciate everyone’s participation and support for 41Fitness and this cause! Good luck to all of the runners and walkers, including the 14 running/walking for 41Fitness!
Following the run, the Boneyard will be open from 11:00 a.m. – 1:00 p.m. We will be participating in the Lumberjack 20 fundraiser, as a display of solidarity with Lumberjack CrossFit, in honor of the four Lumberjack CrossFit soldiers who lost their lives in the Ft. Hood tragedy one month ago today.
Read CrossFit’s Call to Action. Visit David’s Fundraising Page to donate money for the families of the fallen and the future needs of the approximately 30 wounded on November 5, 2009.
Lumberjack 20
– 20 Deadlifts (275#/185#) / Row 500m
– 20 KB swings (2 pood) / Row 500m
– 20 Overhead Squats (115#/75#) / Row 500m
– 20 Burpees / Row 500m
– 20 Pullups (Chest to Bar) / Row 500m
– 20 Box Jumps (24″) / Row 500m
– 20 KB Clean Catch Squats (32kg/24kg) / Row 500m
Note: Rowing is being subbed for running due to the proposed weather forecast. Kettlebell clean catch squats are replacing dumbell squat cleans because “we love them ‘bells.”
Categories
2009-12-04 UGS WOD
Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)
Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat
3 Leg Blasters:
– 20 Air Squats
– 10 Stationary Lunges
– 10 Jumping Lunges
– 10 Jumping Squats
3 Rounds:
10 Knees to Elbows
Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility
3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats
CrossFit Total
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe