Tag Archives: Deadlift

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Deadlifts and Double Unders then Two Tabatas

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AMRAP in 15 minutes

  • 8 x Deadifts @ 1.1 x BW
  • 50 x Double Unders

Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between

  • Tabata 1: Alternating Hollow Hold / Superman
  • Tabata 2: Russian Twist

Results: Metcon 8 rounds plus 4 reps. 

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.

Deadlifts and Kettlebell Swings then Pullups, Burpees and Snatches

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Three rounds (taken from CF Invictus WOD from February 25)

  • 6 – 8 x Deadlift
  • Rest 20 seconds
  • 20 x Kettlebell Swings
  • Rest 3 minutes

Then 5 rounds for time

  • 6 x Strict Pullups
  • 8 x Power Snatch @ 75lbs
  • 10 x Burpees

Results: Deadlifts 185-205-225.  Metcon in 8:39.

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.