Deadlift day!
We’re going to start posting an optional strength component. Feel free to add this to your routine.
Because of the gear rental, we will also include weighted options in the workouts. There will still be bodyweight options available, so read the descriptions carefully.
Today we have deadlifts. Keep the back flat and shoulders back. If your weight feels light, SLOW it down.
For the workout, break it up any way you want. Or if you’re insane, you can try it in order.
Front step lunges are single count. I wouldn’t recommended adding weight, but you can.
Bent over rows – keep that back flat!! Take a good morning position, and pull the weight up to mid-body.
If you don’t have weight, do the same reps with shoulder taps (2-count).
Russian Twists – a 2-count exercise. Just go!! If you don’t have weight, go SLOW.
Bent Over Row options:
https://youtu.be/B4Zydi-lMnA
https://youtu.be/ZXpZu_fmheU?t=6
Deadlift x12 with 2 35# DB’s-5 Sets
WOD @ Brown
For time:
100 alt. Front-step lunges-steady unbroken
100 Bent Over Rows – 2 35# DB-sets of 5’s
200 Russian Twists(2-ct)-5’s
Time–>23:33
Started RT with 35# DB but after 15 reps it was not sustainable to 200 so switched with 20# MB. Better but not the best.
Thanks Kevin!
Deadlift x 12 (5sets)
30#,40#,50#,50#,50# (2db)
Wod-
100 lunges (unbroken)
100 bend over rows(30#dbs) 25,10,15,10,10,10,10,10
160 Russian twist – 25,25,25,25,30,30
Time: 14:50
Didn’t use weight for the Russian twist
No deadlifts. Did some shoulder mobility and exercises instead
[email protected]
80 lunges (unbroken)
Shoulder Taps – 20’s
160 Russian twist – 10s
Time: 16:00
Used Costco chicken broth package (~5-7lbs) as weight for lunges and Russian twists.
Salt-free broth?
Deadlift x 10 (3 sets)
20# / 40# / 60#
Wod-
80 lunges (unbroken)
80 bend over rows(20# bar)
160 Russian twist – with 5# db
Time: 13:40
Warmup & Mobility
DL x 12
5 Sets @ 20#
WOD – For Time 20# Used for Rows/Twists
100 Alt. Leg Forward Step Lunges
100 Bent Over Row
200 Russian Twist
Segmented as 5R
20 Russian Twist
20 Lunges
20 Russian Twist
20 Bent Over Rows
16:42
All movements per set unbroken.
A good Monday workout!!
Deadlifts – 5 sets x 12 reps
Slow with 20#
For time:
100 alt front step lunges
100 bent over rows – 20#
200 Russian twists 2ct. – 10#
17:59
DeadLift – 5sets x12reps #25 kb
100 alt front lunges
100 Bent over rows #10
200 Russian twists #10
14:26
Daily 30 Minute Yoga Session
[email protected]
DLx10 – 3 sets Light Weight using Bar
100 Front Lunges
100 Bent Over Rows ([email protected] was way too heavy for me started off good but could only do 4 reps at a time later on)
200 Russion Twists @ 20 Lb – DB
Time – 20:23
Finished my Abdominal Challenge yesterday – 20,000 Crunches within a two month period.
Good Work everyone!
Deadlifts x12
5 sets
20#DBs
WOD
100 Alt. Leg Forward Step Lunges
100 Bent Over Row @20#DB
200 Russian Twist (2ct) @20#DB
These were broken up into 10s after first 20.
I think it was knowing it was 200 2 count that slowed me down lol.
Time: 18:47
Deadlift Day
3 sets x 10
100-110-120
Broke it into 4 rounds for time
20 alt lunges (singles)
20 bent over rows (empty 35# bar)
40 Russian twists (2 ct with 10# plate)
12:04
**** did 3 pushups today!!! No one to see it though lol working on 5 now 😂
12 DL x5 (15# DB’s)
80 Front Lunges
80 Bent over Row (15# DB’s)
160 Russian Twists (10#)
Time- 18.17
3 x 10 DL @ 165 / 170 / 175
WOD @ Purple
5 Rounds
20 RT – 20 Lunge – 20 RT – 20 Bent Over Row @ BB45
15:14
Thank you so much for the equipment!
3 sets of 10 deadlifts all at 85#
10 rounds:
10 lunges
10 bent over row (35# bar)
20 Russian twists (25# plate)
21:19
Thanks Kevin for loaning the equipment!! 😍
Adding todays deadlifts to my list of missed crossfit exercises. … 5 Burpees a minute for 20 minutes (squatjumpclapoverhead, plant hands jump feet back, sprawl, pushup from knees (hands under shoulders elbows graze ribs), drag feet back to hands, squatjumpclapoverhead) . 3 minutes of plank – front plank legs on the ball, i worry about pushing my knees the wrong way. side planks with the ball between my legs SQUEEze the ball. 3 minutes each side of turkish getups with a right foot peregrine 10.
no shoulder taps.
3 sets of 10 deadlifts all at 125#
100 lunges
100 bent over row (55#)
200 Russian twists (25# plate)
21:18
Barbell Deadlift
3 sets of 10 @ 85#
80 alt. lunges
80 bent row 20#
140 Russian twists 2-ct 10#
Broken into 4 sets
20-20-35
13:22
Deadlifts x12 5 sets
50# kB
WOD brown
100 alt lunges (broke into 2 sets)
10 sets
10 bent over row 50# each arm. Did 5 Rds with 50#per arm then switched to 5 Rds of 50# high pull.
20 Russian twists (2 count) 18.2lbs piece of railway tie
Took it nice and easy 23:00 even.
Mobility & warmup
Strength:
Sandbag deadlift x 12 – 42.6# x 5 rounds
WOD:
4 Rounds
25 forward lunges
25 bent over rows(8# in both hands for all rounds)
50 (2ct) Russian twist – 16#
Time: 15:56
Deadlifts
3 sets x10
145-165-195
5 Rounds
20 alt lunges
20 bent over row (45# barbell)
40 Russian twists (25# plate)
15:13
Thanks Kevin!