Deadlift Society/Max effort Day

17
Sep

Deadlift Society/Max effort Day

CrossFit Reality – Power Lifting

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

Weightlifting

Rack Back Squat (Est 1 rep Max)

Hips should be at parallel

Skill Work

Zercher Squat (4×6 @ 50% of front squat)

If weight is to light, increase every set

Reverse Hypers (3×8 @50% of back squat)

Sled Pull Power Walk (Time)

Sled pull to the end of the drive way and back-4 rounds, increase speed each round. Drive from heel to toe.

V-up’s Ab Work

4 rounds of ME