Deadlift Thursday

CrossFit Return – WOD

Part A

Deadlift (5 x 5)

Our focus here is a strong set up, and bracing through the core. Set your shoulders, engage your lats (side of your back) and when you’re lifting you lead with your chest.

Take the tension out of the bar prior to lifting and avoid any jerking of the bar to get it off the ground.

Kipping Progressions

We will work through progressions for kipping pull ups:

– Scap Pull Ups

– Small Kips through the shoulders

– Big Kips

– Pull ups

If you are comfortable with kipping pull ups we will upscale to C2B x 8

Ring Muscle ups x 4

or Bar Muscle ups x 4

Part B

Metcon (Time)

5 Rds (16 min cap)

– 3 Lane Runs

– 20 Wall Balls (10/6kg)

– 10 Deadlifts (90/55kg)