On Friday, we will test our 5RM deadlift – with a twist! Instead of grabbing the bar and holding on for dear life, you will open your hands for 1 second at the bottom – or 8 fingers down. This technique was used in the CrossFit Games Last Chance Qualifier, but I remember seeing this used at Regionals in 2009 somewhere in the American South East.

One caveat on the percentages – these are not 80-90% of your 1RM – they are imaginary percentages of your 5RM. If you know it great. If not, set a goal and work up accordingly

Workout of the Day

Strength

Deadlift for load:
#1: 5 reps @ 30%
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps @ 90%
#6: 5 reps @ 100% (This is your 5RM – do not try to pull your 1RM 5 times)

Core

AMRAP 7
Around the world – clockwise
10 Supine Leg Lifts
Around the world-counter clockwise
10 Supine Leg Lifts