Integrated fitness
Today’s strength work happens peri-WOD. Â This is often how it showed up in the first years of CrossFit. Â Rather then having dedicated strength work, it would be mixed in as part of the conditioning. Â OVer time, many gyms (and CrossFit Inc. included) started to see the efficacy of working on the lifts on their own. Â Today, we’re going old school, with deadlifts sending us off righ each round.
WOD:
4 rounds
10 Deadlifts (225/155)
400m Run
10 Toes to Bar
10 Burpees
WoD: 19:24 @ 205# DL and 100% TTB, it just took a while especially the last set. But I made it through!
Especially loved the longer warm-up. I didn’t go into the workout cold and that’s why it went well for me. I look forward to more longish warmups full of substantial work. I would even love a 2-3 minute amrap to get anaerobic then recover before the WOD. Thanks CFSV
WOD: 16:32 Rx
17:43 @ 225# with leg lifts to bracket from floor in lieu of TTB
18:49 Rx
Also, as a personal first, managed to string a few TTBs together!