Warmup

Deadlifts

1 set of 5 @70%

3 sets of 3 @73/76/79%

5 sets of 1@82/85/88 xx

After each set 25 ft HSW

WOD

DEMONSTRATED by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video HERE.

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift – 225/155

An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.