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CFD LADIES NIGHT TONIGHT!
Our first ever CrossFit Davis Ladies Night is tonight at 6:30pm! There will be no regular 6:30pm class today. We are looking forward to getting all the wonderful strong women of CFD together for one big class! Drinks and appetizers to follow.[/text-with-icon][vc_column_text]
Skill
Deadlift
1-1-1-1-1
Work up to a heavy single deadlift today. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper body mechanics as they increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Be sure to maintain your posture as you increase in weight. Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.
WOD
for time
21 deadlift 225/155 lb
400 meter run
18 deadlift 225/155 lb
400 meter run
15 deadlift 225/155 lb
400 meter Run
12 deadlift 225/155 lb
400 meter run
Workout notes
For today’s workout we’re performing high repetitions of the same movement from our skill work and pairing that with a run. After the skill work you should have a good idea what a strong effort deadlift is for you. Scale the workout weight to a load the is somewhere in the 60% range of what your max effort deadlift is. Use a weight that you could knock out each round in two to three sets with short rest. If you scale appropriately you will spend most of your time for this workout outside on the run which will give you the chance to keep the intensity high and practice your footwork![/vc_column_text][/vc_column][/vc_row]