''Deadlift 5-5-5+ & Mind Over Matter'' (05.03.2011)

Warm-up Drills (05.03.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups
5 x Medicine Ball Cleans
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)

''Deadlift 5-5-5+'' (05.03.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 5 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Mind Over Matter'' (05.03.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Handstand Push-ups
L-sit Pull-ups

Notes: Substitute in 1 x Deadhang Pull-up and :01 seconds of an L-sit hold for each rep of L-sit Pull-ups for those that need to scale the movement. Strict Dumbbell or Barbell presses, band supported Handstand Push-ups, and Abmat pads are all great ways to scale for the HSPU's. Hit a sticking point? Try something that might challenge you in a different way.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.03.2011)