Tag Archives: Deadlift

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

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Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.

Front Squats then Deadlifts, HPC and Lunges

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3 rounds increase weight per round of

  • 5 x Zombie Squats

Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy

  • 3 x Front Squat

Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.

  • 4 x Deadlift @ 50kg
  • 3 x Hang Power Clean @ 50kg
  • 2 x Lunges with Bar in Front Rack (total, one per leg)

Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).

Hip Thrusts and RDLs then a KB Complex

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5 rounds work up to a heavier than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

  • Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
  • Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
  • Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.