Tag Archives: Deadlift

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Kettlebell Swings, Deadlifts

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings).  For time do 3 rounds of the following:

  • 10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 1 minute
  • 50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 3 minutes

Results: 34:57.

Single Leg Deadlifts then Dumbbell Snatches, Burpees and Goblet Squats

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EMOM for 18 minutes do:

5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)

Then do AMRAP in 8 minutes of:

  • 5 x Dumbbell Snatch @ 50lbs/22kg per hand (5 x left, 5 x right)
  • 10 x Burpees
  • 10 x Goblet Squat @ 50lbs/22kg

Results: For the AMRAP did 4 rounds exactly.

 

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

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