Deadlift Society/Dynamic Speed Day

24
Sep

Deadlift Society/Dynamic Speed Day

CrossFit Reality – Power Lifting

Warm-up

Top Speed Dynamic Warm up + Bands (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side

10yd Spider lunge

10yd Russian walks

10yd Standing split

10yd high knees

10yd butt kickers

10yd single leg jump – R

10yd single leg jump – L

10yd broad jump

3x sprints

1 round of Cross-symmetry bands
Lying Banded Curls 2 rounds of ME

Box Squats (8x2every 30 seconds )

Bar weight @60%/Band Tension @20%

Sumo Deadlift (9×1 every 30 seconds)

Bar weight 60%/Band Tension 20%. Add a deficit by placing two 15lb bumper under your feet

Skill Work

Seated Sumo Pull (8×3 every 45 seconds)

Reverse Hypers (4×10 @50% of 1 rm back squat)

Plank Hold (4 rounds of 1 minute)