Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
The deficit deadlift will be new to most of us today. We want to go for a max that form allows. As with all new movements, please don’t go for lifetime PRs. You will get a lot of volume today. Make sure you do no more than 10 total sets over the 20 minutes, and no more than 5 “singles”. A good strategy would be to go 10-8-5-3-2-1-1-1, with at least 3 minutes of rest between the sets of 1.
1. CONVENTIONAL DEADLIFT 2″ BLOCK PULL
20:00 to reach 1 Rep Max (23:00 – 43:00)
Deadlift 2″ block pull
*Weight on 2″ blocks
*Reach your 1RM in no more than 8 attempts. Allow 20:00 to reach your 1RM, and allow 3:00 minimum between final 3 attempts.
*Compare to 5/16/18
2. ACCESSORY WORK (48:00 – 60:00)
2 x 1:00
2 X 10
Banded Hamstring Curls