We continue to test our 1 rep max lifts today. Â This will be the final week for testing our standard lifts as we start the next strength cycle in preparation for the CrossFit Open in February/March. Â Make sure you write it down.
The deadlift is the most powerful lift we can do. Â Unfortunately, it is also one of the easiest to put us in potential danger. Â With proper mechanics, this lift is perfectly safe. Â However, as people get heavier in weight, they tend to sacrifice their form by letting their back bend. Â That is a recipe for injury. Â Stay tight. Â If you feel your back losing it position, stop trying that weight.
CrossFit Alloy WOD for 9/12/2016:
Strength:
15 Minutes to find:
1 Rep Deadlift
MetCon:
AMRAP 12 Min:
10 Toes to Bar
10 Walking Lunges
10 Burpees
10 Walking Lunges
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
7 Toes to Bar
10 Walking Lunges
7 Burpees
10 Walking Lunges
Brass:
AMRAP 12 Min:
7 Hanging Leg Raises
10 Walking Lunges
7 Burpees
10 Walking Lunges
Bronze:
AMRAP 12 Min:
7 Lying Leg Raises
8 Walking Lunges
7 Burpees
8 Walking Lunges