Crossfit Garage – CrossFit
Weightlifting
Deadlift (1×3)
Using the first 15-20 mins of class, athletes are to perform 6 sets of 3 reps, working up to a heavy set of 3. Rest 2 minutes between sets. Record heaviest (last) set of 3 reps.
Metcon
Deadlift Toes to Bar (Time)
21-15-9
Deadlift 225/135
Toes to bar
Bright Spot
Deadlift
Toes-To-Bar
Why?
The deadlift works your glutes, hamstrings, quadriceps, abdominal muscles and lower back muscles. It also uses back muscles like the latissimus dorsi, commonly known as the lats. This exercise also engages your forearm muscles since you have to hold onto the bar to prevent it from slipping out of your hands.
There are many joints and muscles working at the same time during the deadlift, which is why it’s called a compound movement. Since there are many muscles incorporated in the deadlift, you can lift more weight than many other exercises. That makes the deadlift ideal for building muscle and strength.
Intended Response
This rep scheme of 21-15-9 typically represents a couplet or triplet and the response is to move quickly through the movements with brief transitions. Athletes should position themselves with the barbell for deadlift close to where they will perform toes-to-bar as to not waste time between exercises.