Deadlift Back Workouts – Sugar Daddy
For time:
- 21-15-9 Deadlifts (225/155lb)
- 400 meter Run
Run 400 meters after completing each round of deadlifts.
This will be a quick and hard back workout. Make sure to be fast in the run, but not exhaust yourself to the point where you’re unable to perform the deadlifts safely.
Consider scaling the weight down if your PB is close to the prescribed weight – this WOD is meant to be a sprint and challenge both your aerobic and anaerobic systems. If you’re unable to run the 400m in less than two and a half minutes, consider shortening the run.
Deadlift Strict Cindy
For Time
- 5 Rounds of ‘Cindy’
- 5 Deadlifts (275/185 lb)
- 4 Rounds of ‘Cindy’
- 10 Deadlifts (275/185 lb)
- 3 Rounds of ‘Cindy’
- 15 Deadlifts (275/185 lb)
- 2 Rounds of ‘Cindy’
- 20 Deadlifts (275/185 lb)
- 1 Round of ‘Cindy’
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
The rounds of Cincy can easily be scaled down to banded pull ups or ring rows – make sure you keep the movements strict. Use an elevated surface to scale the push ups.
This is a tough workout, so make sure you do specific deadlift and pull/pushing warmup. The main areas of your body worked in the Deadlift Strict Cindy workout are the back, legs, arms, and shoulders.
image sources
- deadlift workout with pregnant athlete: Courtesy of CrossFit Inc.
