Strength:
Deadlift 3RM
Take 15:00 minutes
Establish a 3RM Deadlift
Goal: 90% of 1RM
Movement Adjustments (If Needed)
– Hex Bar Deadlift: More upright torso, change of torso angle
– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
– Block Deadlift: Adjusting to shorter range of motion
– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
WOD:
“Give Me Novacaine”
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 225/155lb, 102/70kg
Box: 24/20in
Score: Time
Time Cap: 15:00
Level 2:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 185/125lb, 84/57kg
Box: 24/20in
Score: Time
—
Level 1:
For Time
9-15-21-15-9
Deadlifts
Box Step-Ups
Barbell: 60% of 1RM
Box: 24/20in
Score: Time
—
Competitor:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 245/165, 110/75lb
Box: 24/20in
Score: Time