SLEDGE

Friday – June 1, 2018 – 180601
Context:  Competition – What is a full range of motion deadlift and burpee (for competition purposes). Fully open hip, no bouncing, etc.
Dynamic Warm Up Option: 3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, bent over row
Mobility/Activation: Shoulder
Skill Practice Warm Up: None
Strength: Bench Press – 5 @ 75%, 5 @ 85%, 3 @ 90%, 1 @ 95%
Super Set: 7×4 dumbbell split squat (video here)
Metabolic Conditioning: “Sledge“
For time. 5 rounds
5 ‘Heavy’ Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)
10 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.
Compare to: June 29, 2017 ‘CrossFit Classic’
Coaching Tips: The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off of the ground, and having a totally rounded back when standing up (both are bad for your back)!
Optional ‘Cash Out’ or Hypertrophy: 12 goblet squats, 20 cal row, 4 min, OR 3 sets of 12 single arm db press in a super set with 12 weighted step ups
“By the Numbers” Book References: Deadlifts p. 151,