Punishment for shitty deadlifts last week
Warm-up:
overhead squats
front/back squats
shoulder press
snatch balance
Tried the WOD demonstrated on 051707.
10 rounds of:
15 deadlifts (135#)
15 pushups
BL 34:35 (for comparison, the Crossfit jock in the video finishes in 11:32)
Took longer than I thought. I started off fast, got through 3 rounds in under 4 minutes, but then the back started to burn, and my grip started to give way. I started to use mixed grips by the 5th round. By the 5th or 6th round, deadlifts were done in sets of three. Pushups were unbroken for the first 4 rounds, and then 10-5 for the rest (rest was just shifting into a downward dog style pose to relieve the stress on the back).
If you have any doubt about the stability of your lower back, do this WOD with extra care. Even though 135# is light, by the later rounds, there is an unnaturally strong tendency to let your hips come up and to lift entirely with your back. Keep an eye out for form degradations, and you'll be fine.
4 comments:
whew nice work. I'll have to try that out.
this looks like a great one! (brian may beg to differ for the next few days, at least until he's walking upright again)
My back hurts so ... bad ...
yeah I was trying hard to work on my deadlift form while doing the complex today since the weight was lighter. It's actually fairly had to do ven then.
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