CrossFit Salem South – CrossFit
1: Deadlift Warm Up (No Measure)
Before Class
1,000m Row
With Class
Knuckle Dragger Walk
High Kicks
10 Slow Squats w/Jump up
15 Super mans
20 birddogs
Lunge stretch, elbow to floor
Torso twists
Bird Dog exercise
https://youtu.be/wgOuR7YrwtM
2: Deadlift (Every 90 sec for 10 rds – 2 reps (dead stop reps))
Dead stop reps, no touch and go. This will reduce the weight you can lift as each pull is like the first one. Build to a max set across the 10 sets.
Deadlift Technique vid
https://youtu.be/wYREQkVtvEc (start @ 3:10)
3: Metcon (Time)
Complete for time: (Max 20:00)
500m Row
50 Thrusters (45/35 bar)
400m Row
40 Toes to bar
300m Row
30 Thrusters
200m Row
20 Toes to bar
100m Row
10 Thrusters
scale as needed