225 pound Deadlift, 15 reps
225 pound Deadift, 12 reps
225 pound Deadlift, 9 reps
225 pound Deadlift, 6 reps
225 pound Deadlift, 3 reps
Remember, this WOD is the prescribed or 'rx' version. It is designed for those who have been Crossfitting for awhile and can handle this load. If you cannot perform multiple reps of 225lb DL's or cannot perform multiple rep pull-ups, be smart and scale the load as appropriate. There is no shame in scaling the weight and/or doing jumping pull-ups (and variations thereof) so long as you maintain the intenisty. If you are looking at increasing your deadlift numbers, here is a good deadlift strength workout:
- Find your 5 rep max (5RM) and perform 5 sets of 5 RM.
- Rest 2 -3 minutes between sets. Alternatively, engage in active recovery between sets, such as a 400 meter run at an easy pace
- Perform this routine 2 x per week. Here is a sample workout
A great complement to DL's are Kettlebell (dumbbells are acceptable) swings, especially using heavier KB's. Kettlebell swings require powerful gluteal and hip activation, just as they are needed when doing DL's. When you perform KB swings with a heavier kettlebell, you must use your entire kinetic chain to move the KB, and you must forcefully snap and extend your hips while keeping your glutes as tight as possible. This is exactly what happens when doing a DL. Of course, by doing these movements, you are also setting yourself up for improving your Cleans and Powercleans. Bottom line, do deadlifts as often as you can. The above workout has worked very well for many of my clients and their overall strength has improved tremendously. Complement your DL's with KB or DB Swings and you will develop a powerful core as well.