We continue to test our 1 rep max lifts today. 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. Make sure you write it down.
The deadlift is the most powerful lift we can do. Unfortunately, it is also one of the easiest to put us in potential danger. With proper mechanics, this lift is perfectly safe. However, as people get heavier in weight, they tend to sacrifice their form by letting their back bend. That is a recipe for injury. Stay tight. 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