Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Kettlebell Deadlift Warm-Up
Deadbug x 30 seconds
Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo
Kettlebell Sumo Deadlift x 10 reps
and finish with …
30 seconds single leg banded hamstring curls per side
A.
Deadlift
*Set 1 = 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 (optional) – 1 rep @ 90%
Rest 2 minutes between sets
B.
“2014 21-15-9 Complex – Masters Version”
For time:
8 Deadlifts
7 Cleans
6 Snatches
8 Pull-Ups
7 Chest to Bar Pull-Ups
6 Bar Muscle Ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-Ups
5 Chest to Bar Pull-Ups
4 Bar Muscle Ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-Ups
3 Chest to Bar Pull-Ups
2 Bar Muscle Ups
35-49: 135/95 lbs
50-54: 125/85 lbs
55+:
For time:
8 Deadlifts
7 Cleans
6 Snatches
8 Toes-to-Bar
7 Pull-Ups
6 Chest to Bar Pull-Ups
6 Deadlifts
5 Cleans
4 Snatches
6 Toes-to-Bar
5 Pull-Ups
4 Chest to Bar Pull-Ups
4 Deadlifts
3 Cleans
2 Snatches
4 Toes-to-Bar
3 Pull-Ups
2 Chest to Bar Pull-Ups
55-59: 105/75 lbs
60+: 75/55 lbs
C.
Three sets of:
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as needed
General Training Notes
Back to traditional deadlifting today! You’ve been using bands the past two weeks but today you are back to the traditional deadlift. You’ll work up to 85% of your deadlift but, if you are feeling good and the bar is moving well, you can do an optional additional set at 90%. Then you’ll complete an old school workout from the 2014 CrossFit Games! There’s a whole bunch of moving parts in this workout so make sure you’re paying attention to details and know what you’re doing. Next step is to check back to the 2014 CrossFit Games leaderboard to see what times looked like for this workout to give yourself something to aim for and compare to. Then, for the workout we’ve got a mix of barbell and pull-up variations. For the barbell movements, the goal should be unbroken on the deadlfits, quick singles with maybe a few touch and go’s on the cleans, quick singles on the snatches to make sure your grip is good before starting the pull-ups. On the pull-ups it might work best for you to go unbroken on the pull-ups into chest to bars, drop down real quick, then hit the bar muscle ups (or toes-to-bar to pull-ups to chest-to-bar pull-ups). This one is going to get grippy so push the pace early to get as deep into the workout as you can before grip fatigue sets in! Please leave in the comments section how you tackled this workout!
Scaling options
Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Chest-to-Bar Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar
Band Assisted
Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups