Warm-up
Coach’s choice
Pre WOD
Dead Stop Dead lift
3,3,3,2,2
Deadstop Deadlifts
Not only are deadlifts awesome for adding lower and mid-back strength, they’re also a great way to improve overall force production and develop max strength. Adding a deadstop to the mix makes a “no cheating” exercise even more of a challenge as you must treat every rep like its own set because you take the time to readjust and dial in on your technique.
WOD
4 x 400 M Sprints
*Rest 90 Seconds between sprints.
*Record each sprint on the white board.
Sprint running is one of the most challenging exercise routines available. It requires running as hard as you can for short periods of time, utilizing all your energy and muscle power for short intense bursts. Fortunately, the benefits are worth the effort. Sprinting is excellent cardiovascular exercise, it increases your anaerobic threshold and it burns a great deal of calories in a short time.
Post WOD
Banded hamstring Stretch 2 minutes per side.
Deadstop Deadlift: 85#-170#
Sprints: 1:50, 1:54, 1:56, 1:55
And learned today that Crossfit can make you shorter. This is disturbing.
Dead stop Deadlifts: 115, 145, 175, 195, 205
Sprints: 1:52, 1:56, 1:57, 2:02
Deb, I think I’ll be hanging upside down from now on!
Nice job on the deadlifts!! Yes, I think hanging upside down will be part of my regular routine now. I can’t afford to get any shorter!!
Dead Stop Deadlifts: 185, 225, 245, 265, 280
Sprints 1:24 / 1:32 / 1:40 / 1:35
WHAT?!?!?! Deb & Illana, please explain!!! SHORTER?!?! Great sprints ladies!
Deads: 275,295,315,335,355
1:11, 1:16, 1:21, 1:23
Dead stop deadlifts:
125,155,185,195,205, 210(PR) After dealing with some lower back issues the last few months going heavy felt good! I think I could have gone up
in weight again to 215 but decided not to push my luck today.
400m run: 1:29, 1:30, 1:34, 1:35
Nice dead lift numbers..
Nice work!