Deadlift 7-7-7 & Week of Benchmarks: Opt. 1: Diane & Opt. 2: Christine

Deadlift 7-7-7

Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week of Benchmarks: Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

Opt. 2: Christine

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for all)

Photo by @snoridgecrossfit

Week of Benchmark continues with another “choose it” day.

Proper Execution of the Deadlift

One of many faults seen in the deadlift is the shoulder rising without the hips in the initial ascent. This fault naturally creates another, as the bar will travel around the knees for an improper line of action. At light to moderate loads, these faults create inefficiencies due to the arcing bar path and improper sequence of action.

Continued execution of this fault leads to bad habits that pay no dividends when loads increase significantly. To reach maximal loading potential, the knees must participate in the lift by pushing the bar away from the floor in the initial ascent, an action not present in this fault.

WATCH

CrossFit Games: Who Wins When the Teams Go Head-to-Head?

Every team competing at the Semifinals will take on two standardized workouts programmed by CrossFit. One, a team snatch ladder, and the other, a chipper of thrusters and legless rope climbs.

At the Syndicate Crown, CrossFit Mayhem Freedom finished ahead of its competition in Thrusters + Legless Rope Climbs. At the Lowlands Throwdown, CrossFit Reykjavik posted the best score in the event.

Watch the two affiliates go head-to-head and find out which team comes out on top.

WATCH 

Results

Results cont

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