Tag Archives: Deadlift

Deadlifts and Crossfit Team Series 2014 Event 4 (modified) Workout

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Deadlifts.

  • 5 x @ 80kg
  • 5 x @ 90kg
  • 5 x @ 100kg
  • 3 x @ 120kg
  • 1 x @ 130kg
  • 1 x @ 130kg
  • 5 x @ 102.5kg (225 lbs)
  • 5 x @ 102.5kg

Then for time, do this modified version of the Team Series 2014 Event 4 Workout:

  • 30 x Calorie Row
  • 30 x Wall Balls (Rx is Burpees)
  • 30 x Hanging Cleans @4.25kg (Rx is 61kg / Scaled is 48kg)

Results:  130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!).  Metcon in 6:04.  The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.

Deadlift Prep

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Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.

Part A:  Every two minutes, for 6 minutes (3 sets):

  • 20 x Dumbbell Lunges @ 20kg per hand

Go heavy the final few should not be performed without struggle.

Part B.1: Complete as many rounds and reps as possible in 5 minutes of:

  • 20 x Double Unders
  • 10 x Air Squats

Rest 1 minute

Part B.2: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Deadlifts @ 70kg
  • 10 x Burpees

Rest 1 minute

Part B.3: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Kettlebell Swings

Results:  B.1 – 8 rounds plus 20 DUs and 3 Squats.  B.2 – 4 rounds plus 5 DLs.  B.3 – 4 rounds plus 5 T2B and 5 KB Swings.  Max HR during B: 171.

hr_graph_01102015

HR During Part B

Deadlifts and Toes to Bar then AMRAP of Cleans, Pullups and Pushups

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EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):

  • 5 x Single Leg Deadlifts @ 45kg

Then EMOM for 5 minutes do:

  • 8 x Toes to Bar

Complete as many rounds and reps as possible in 8 minutes of:

  • 5 x Hang Power Clean @ 45kg
  • 10 x Pull-Ups
  • 15 x Hand-Release Push-Ups

Results:  For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21