Specific Warm-Up:
3 sets:
5 deadlifts
– Build to starting load.
– Lift every :90-2:00.
WOD:
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
Intermediate:
Same as Rx
Beginner:
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.
Home Workout:
EMOM 12:
Min. 1 | 10 burpees + 15 jumping squats
Min. 2 | :30 max-rep dumbbell deadlifts (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Deadlift; Load, range of motion, good mornings, kettlebell goblet hold, step-back lunges
Cool down:
1 set:
:45 scorpion stretch/side
1:00 standing pike stretch