Fabulous Deadlift Friday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Strength

Deadlift (5×3@ 75% of 3rm)

OTC 1:30

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Metcon (AMRAP – Reps)

9 Min AMRAP

250 Double Unders

Remaining time

AMRAP

11 KB Swings

22 Wall Balls

(53/35)

(20/14)

283 reps per round

On the left, the hips are too low, disengaging the hamstrings and making the deadlift too ‘squaty.’ On the right, hips are too high putting pressure on the low back. Center, shoulders above hips, and hips above knees, back tight, making an ideal set up.