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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 03-13-2013, 11:44 AM   #1
Marc Traina
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Deadlifting before a WOD

What is the best way to program Deadlift strength prior to a long WOD with heavy deads in it at low reps. Should our deadlift strength before the WOD be lighter weight/higher reps, or higher weight/ low reps?

Looking for any suggestions.
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Old 03-13-2013, 01:28 PM   #2
Milton Brisson
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Re: Deadlifting before a WOD

I would recommend against a strength session of deadlifts if you plan on doing heavy deads in the WoD, especially a long one. Deadlift form will break down quickly and a lot of people will have sore backs!

You can do a max effort (1-1-1-1-1) or (3-3-3) etc....with a complimentary move like kettlebell swings, that seems much more effective to me.

Play around with it, but if you are going to do a long WoD after a heavy dead lift session, I would say lighter deads are the way to go...
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Old 03-15-2013, 05:41 PM   #3
David Meverden
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Re: Deadlifting before a WOD

Yeah, I agree with Milton. I wouldn't program deadlifts in a metcon after deadlift strength work. If you are determined to do it anyway, I'd go low reps in strength (singles, 3's, or 5 rep set[s]) then high rep in the WoD (maybe sets of between 8 and 15 that you can get pretty much all unbroken).

I would instead recommend the following options for doing additional lower body work in the WoD:
1) Do a different deadlift version for strength and metcon. Maybe shoot for a 5RM deficit deadlift, or sumo deadlift, then have much lighter conventional deadlifts in a WoD (for example, one day I had deficit deadlift as part of my strength work, got 365#x5, then did a WoD with 3 rounds that included 225# deadlift x 15, which I all got unbroken).

2) Do a totally different lower body movement in the WoD. Squats, KB swings, lunges, or something like that (for example I had a workout with max effort rack pulls, then later a metcon with front squats).
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Old 03-15-2013, 08:42 PM   #4
Robert Fabsik
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Re: Deadlifting before a WOD

How often does this come up?

If it's once or twice a year just do it. If this is happening weekly something is wrong with your programming.
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