Workout of the Day 030115
Complete a max set of:
- Sit-up
- Back extension
- Knees to elbow
- Squat
- Dip
- Pull-up
- Deadlift
- 2000 meter Row
This back workout is intended as a high intensity training session. You’ll only perform one set of each exercise, so give it your all in each effort. There’s no resting during the set, yet rest as needed between exercises.
The best score is the one with the most reps.
See how tough you can make this workout!
EMOM Deadlift Back Workout Deadpool
Every 3:00 minutes for 7 Rounds:
- 21 AbMat Sit-Ups
- 14 Medicine Ball Squat Jumps (30/20lb)
- 7-6-5-4-3-2-1 Deadlifts
For a total of 21 minutes.
Athletes will begin each of the 7 rounds on 3-minute intervals. Reduce the number of deadlifts by one each round.
All deadlifts loads should be challenging but unbroken. You have the option to increase the weight of the deadlifts as rounds progress.
If the weights for the medicine ball squat jumps are too difficult, compete 21 reps with a 20/14lb medicine ball.
image sources
- deadlift workout with pregnant athlete: Courtesy of CrossFit Inc.
