Big Man Night: WOD “Love for the trunk”
Thursday is traditionally the ” Big man night” at Crossfit, so on those days we lift heavy. And as Popeye says, “the week wouldn’t be complete without some deadlifts”. In this workout, our goal was to strengthen our posterior chains and train the anterior side with ab mat sit ups.
Warm up: 1 mile run for time (had a PB of 7:02 for my mile… mental note to self, should have pushed it a bit harder, I had a lot of gas left in the tank)
Workout: The rep range for the deadlifts was 3-2-1-1-2-3 ; then immediately following the deadlift set, have your partner run a timer for 30 seconds and go for max rep ab mat sits ups. Note: bottoms of feet together heels pulled in towards butt, arms straight out in front not overhead. Do the same for each deadlift set, while taking about 3 minutes between sets.
To score, you take your total deadlift weight and divide by the total rounds (6) and get the average of your combined lifts then combine that average to the lowest number in any round of ab mat sit ups.
My score was 417 = (2400lbs / 6 sets) + 17 ab mat sit-ups. Breakdown below:
Set 1 - Deadlift 3 reps x 365lbs followed by 17 ab-mat situps, then 3 minute rest;
Set 2 - Deadlift 2 reps x 385lbs followed by 17 ab-mat situps, then 3 minute rest;
Set 3 - Deadlift 1 rep x 405lbs followed by 17 ab-mat situps, then 3 minute rest;
Set 4 - Deadlift 1 rep x 415lbs followed by 17 ab-mat situps, then 3 minute rest;
Set 5 - Deadlift 2 reps x 415lbs followed by 17 ab-mat situps, then 3 minute rest;
Set 6 - Deadlift 3 reps x 415lbs followed by 17 ab-mat situps, then 3 minute rest.
#4 on the board! Sweet
If you are not sure of how to do a proper deadlift, below is a good little video explaining proper technique.
Posted in Crossfit: My love/hate relationship Tagged: 1 mile run, ab mat, chain, crossfit, deadlift, posterior, situp, vancouver, wod, workout