Games calibre deadlifts
Every once in a while, it's good to take a peek at the top of the CrossFit sport and see what's going on. In particular, it's cool to see the lifts and movements these athletes are capable of - it gives us an idea of where the pinnacle of this sport is.
Deadlifts have shown up in the CrossFit Games on many occasions, most notably heavy singles have shown up four times I believe. A couple of times, these heavy singles were part of the CrossFit Total, and the other two times, they were part of a timed deadlift ladder.
Our very own Lucas Parker (SIX TIME CrossFit Games competitor) was on site in Aromas California for one of those notorious ladders in 2016. Not long after completing a devastating "trail" run in the dust, cacti, and poison oak hills, the athletes took on a deadlift ladder of progressively heavier bars. Take a look at the video below to see how our coach did that year (his part starts at around 1:20 into the video).
This was a while back but it gives you an idea of how maximally strong these athletes are... even AFTER an endurance running event!
Channel some of their strength tomorrow and Saturday as we take on our own deadlifts... just maybe with slightly lighter bars ;).
TRAINING FRIDAY SATURDAY
WARM UP: 8 min
10 reverse lunges
5/side leg up and overs
5/side t plank rotations
STRENGTH: DEADLIFT WAVE LOAD
First wave lighter than the second wave. Don't go to max but effort should be 8-9/10 on the second wave
As many reps as possible in 10 mins of:
2 Chest-to-bar Pull-ups 2 Single Arm Dumbbell Thrusters, 50/35 lbs
4 Chest-to-bar Pull-ups 4 Single Arm Dumbbell Thrusters, 50/35 lbs
6 Chest-to-bar Pull-ups 6 Single Arm Dumbbell Thrusters, 50/35 lbs
... Continue adding 2 reps each round to each movement until time expires.
This is a tough movement combo. Hold your non working arm out to the side during the thruster to help stabilize. Do your best to share the workload between both of your arms.
FG3: regular pullups and 30/40
FG2: assisted pullups, 20-25/30-35
FG1: scale as needed
CP2: 50/70, bar mussies