Strength
Deadlift
3×8 @70% of 1RM
Workout
Cash in: 400 M Run
3 Rounds For Time:
10 x Deadlifts (225/155)
20 x KB Swings (53/35)
Cash out: 400 M run
^Bonus Strength (Post WOD): 3x, NFT (10 Good mornings at 40% of DL 1RM, 5 high box jumps)
**Okay, so there’s a lot going on here. And yes, we’re doing deadlifts for strength two days in a row. Before you start saying ‘but my back is sore..’ I’m gonna get all Batman slap Robin meme on ya and say ‘learn to brace your core’ and ‘use your legs and not just your low back’. Not sure how? Always in pain after deadlifts? Talk with your coach about improving your set up, learning to do the two things in the previous sentence, and warm better to make sure you’re ready to pick up weight off the ground. With that said, this is a good chance to keep in mind the technique you used for the halting snatch grip deadlifts yesterday by maintaining that back angle until the bar gets to the knees. My preference with doing deadlifts for strength is ‘deadstop‘ deadlifts. However, since you’ll be doing deadlifts in the workout and moving pretty quickly, you might want to do the last 1-2 rounds as ‘bouncing’ since we want you to move quickly (but safely!) and try to go unbroken. Talk with the coach to confirm.
Now, looking at the workout, I’m going to say that the deadlift weight here should be around 55-65% of your 1RM. For me, I pulled 285# over the weekend, putting me at 155# for 55%. I know I can move this weight pretty quickly and with good form as it’s a standard deadlift weight seen in many CrossFit workouts including the girl WOD “Diane”. Again, confirm with the coach what is the best weight for you. And for most seasoned Old Cityzens, you should be able to swing a kettlebell 20 times unbroken at this weight. If you’re not up to this prescribed weight yet, make it a 2018 goal to swing the kettlebell of your gender 20 times unbroken. I know you all can do it.