Strength
Deadlift
8 – 65%
6 – 70%
4 – 75%
4 – 80%
Workout
12 Min AMRAP
20 Sit ups (Unweighted)
10 DB Dead Lifts (50/35)
10 Pushups (hands on DBs)
5 DB Hang Power Clean
5 DB Front Squats
**Okay, first off, this is our first deadlift workout since testing our 1RM a few weeks ago. Adjust your weights accordingly.
Second, we’ve got us a dumbbell workout to kick off the week. Coach Glassman talks about how underutilized dumbbells are, and then the CrossFit Open this year featured dumbbell exclusive workouts. We weren’t surprised as they are a staple in our programming – mixing them in with barbell and kettlebell work on a weekly basis. Don’t let this workout fool you when you see such low reps on some of the movements – we want to keep you moving. But I want you to focus on those sit ups. We’ve noticed people are just.. well, slow with sit ups. I like to ‘kip’ them and use my arms to help pull myself up. Check out this video. So think about pulling yourself up on an exhale until your shoulders just pass your hips, and inhaling as you push yourself back until your shoulders are touching the ground.