Deadlift day!

1
Feb

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

21 Responses

  1. 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!

  2. Jordan Sanipass

    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

    1. David Wiens

      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.

  3. Ana Maria Lleras

    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

  4. Jackie

    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!!

  5. Allyson

    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

  6. Karen Cormier

    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!

  7. Kelly B

    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

  8. Ang

    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 😂

  9. Audrey

    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!

  10. Kristen

    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!! 😍

  11. Ivory Diseldorf

    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.

  12. Joe McSheffery

    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.

  13. Glenda

    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

  14. John Hunt

    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!

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