Deadlift Society/Dynamic Day

10
Sep

Deadlift Society/Dynamic Day

CrossFit Reality – Power Lifting

Warm-up

4 sets of ME plyo banded leg curls

40 box jumps

Weightlifting

Box Squats (8 x 3 every 45 seconds)

Weight is set at 50% of 1rm/Band tension is 30% of 1 rep max. 30% at the top

Deadlift (12×2 every 45 sec you pick your stance)

weight at 50% of 1 rm band tension at 30% of one rep max. Band tension should be at the top

Skill Work

Straight Leg DL (6×4 @ 50% of DL 1 rm)

Reverse Hypers (2 sets of 12 @ 50% of your squat 1rm)

Seated Sumo Pull (8×3 every 40 seconds )

Use 50% of your 1 rm. Seated you will do two pulls while seated & on the 3rd you will pull sumo. All 3 pulls count as one set.

Hollow Holds (4 rounds at a 1 min each)

Hollow body position holds, working on core strength.