Tag Archives: Deadlift

Deadlifts and Box Jumps then a KB Complex

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4 rounds of

  • 6 x Touch and Go Deadlift @ 135lbs/106kg (heavier than last time)
  • Rest 30 seconds
  • 10 x Box Jumps
  • Rest 2 minutes

Then EMOM for 20 minutes with a single Kettlebell

  • 16 x Suitcase Deadlifts @ 24kg Left
  • 16 x Suitcase Deadlifts Right
  • 8 x Alternating Kneel Stand with LB in Front Rack Left
  • 8 x Alternating Kneel Stand with LB in Front Rack Right
  • 16 x Kettlebell Swings

Results: Done as shown.

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.

Handstand Work and Deadlifts then DUs, Pullups and HSPU

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Take 15 minutes and work on Handstands.

Then based on a RepWerks series off Imstagramm… 4 rounds of

  • 6 x Touch and Go Deadlift @ 75% of 10RM set on 31. March

Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of

  • 20 x Double Unders
  • 5 x Handstand Pushups
  • 5 x Strict Pullups

Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.