Traveling WOD Week continues.  We head back to the West Coast and head to CrossFit Flagstaff for a heavy deadlift workout.  If you happen to miss your connection through LAX, you’ll head to CrossFit LA on Santa Monica Blvd. for their deadlift workout. (It’s a choice. Get it?)

From CrossFit Flagstaff:

Deadlift 1-1-1-1-1-1-1

then after 3-5 minutes rest, a 2K row for time

Following the warmup that will be on the board, perform deadlift warmups, 5 reps at 50% of your 1 rep max and 3 reps at 70%.  Increase weight and begin your first of 7 singles, increasing weight each set as long as form allows.  Work up to at least reach 90%-95% of your  1 rep max or go for a new 1 rep PR, your choice.

From CrossFit L.A.

1 mile + Diane

Run 1600 meters or row 2,000 meters, for time. Follow with Diane 20 minutes following the start of your 1 mile effort. You have the time remaining to recovery and perform a few warmup reps of each movement. You should have your workout area set up with your bar and any necessary bumpers and/or abmats prior to starting your run/row.

21-15-9 reps of
Deadlift 225/155
Handstand pushup

*Scale weight not to exceed 60% of your 1 rep max.

You must be logged in to post a comment.