Warm up-
3 Rounds
200 M run
20 Weighted good morning
20 Walking lunge steps
10 Light Deadlifts (you’ll be using the same bar for the strength)
Strength, Review the deficit deadlift! Points of performance. This strength should take you almost the whole hour, but if not there is great sprint Wod Below!
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
Scroll for scaling options.
Related:
• CrossFit WOD 180122 Tips With Rory McKernan
• Read: The Deadlift
• The Deadlift
Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.
Beginner Option
Deadlift 3-3-3-3-3 reps
WOD-
14 Minutes
10 Slam Balls as heavy as possible
10 Front rack lunges 155/105 with a barbell (if you cant do this with a barbell do this with dumbbells
Sprint 100 Meters