Tag Archives: Deadlift

Deadlifts and Situps then KBS and Front Squats

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EMOM for 10 minutes

  • 3 x Deadlift @ 115kg/255lbs
  • 10 x Abmat Situps

Then 2 rounds

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Front Squat @ 75kg/165lbs
  • 15 x Kettlebell Swings
  • 3 x Front Squat
  • 25 x Kettlebell Swings
  • 3 x Front Squats
  • 50 x Kettlebell Swings
  • 3 x Front Squats
  • Rest 2 minutes

Results: Metcon 19:21.

Deadlifts and HSPU then TRX Core Work

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3 rounds of

  • 7 x Heavy Deadlift
  • Rest 20 seconds
  • 5 x Handstand Pushups
  • Rest 2 minutes

3 rounds

  • 20 x Touch and Go Deadlifts @ 70kg
  • 10 x Deadstop Kettlebell Swings @ 32kg
  • Max Unbroken Strict Dumbbell Press @ 16kg per hand
  • Rest 2 minutes

Then 3 rounds of

  • 10 x TRX Knee Tuck Plus TRX Pike Press
  • 10 x TRX Forearm Saws
  • 30 second TRX Side Plank Left
  • 30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Deadlifts, L-Sits and Lunges

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A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….

7 rounds of

  • 15 second L-Sit
  • Rest 30 seconds
  • 3 x Heavy Deadlift
  • Rest 1 minute

Then 30 rounds for time of

  • 2 x DB Deadlift @ 18kg per hand
  • 2 x DB Farmer Lunges @ 18kg per hand (r+l=1rep)

Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

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3 rounds of

  • 10 x Bench Press (increase weight per round)
  • Rest 20 seconds
  • 10 x Kickstand Deadlift per Side @ 32kg
  • Rest 2 mintues

Then EMOM for 10 minutes

  • 1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
  • Rest 2 minutes
  • 30 x Weighted Situps @ 10kg plate
  • Rest 2 minutes
  • 30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
  • Rest 2 minutes
  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
  • Ret 2 minutes
  • 50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

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5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.