Warm Up:
2 rounds:
2:00 bike, row, or ski
:30 good mornings
:10 rest
:30 alternating Cossack squats
:10 rest
:30 alternating Samson stretches
:10 rest
Specific Warm-Up:
5 sets:
3 deadlifts
– Rest :30-1:00 between lifts.
WOD:
6 sets for load:
3 deadlifts
– Use the same load across all sets.
Retest from Sept. 13, 2023.
Intermediate:
Same as Rx
Beginner:
6 sets for load:
5 deadlifts
– Use the same load across all sets.
Home Workout:
EMOM 18:
Min. 1 | 10-15 dumbbell deadlifts (35/50 lb)
Min. 2 | 10-15 Superman arch ups
Min. 3 | 5-8 dumbbell reverse lunge/leg
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, reduce range of motion, dumbbell deadlift, good morning
Cool down:
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch