"Dead Meat" CrossFit WOD | Running + Box Jumps + Deadlifts

0:00 - Intro
0:08 - Warm Up
1:36 - Mobility
2:23 - "Dead Meat"
3:22 - Home Gym
4:07 - Body Armor
WARM-UP
2 Rounds
30 Seconds Plate Hops
30 Seconds Plate Romanian Deadlifts
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: • CompTrain Barbell Warm Up
MOBILITY
Box Supported Calf Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute
“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)
HOME GYM
For Time:
1 Mile Run
50 Sit-ups
50 Double Dumbbell Deadlifts (50’s/35’s)
800 Meter Run
35 Sit-ups
35 Double Dumbbell Deadlifts (50’s/35’s)
400 Meter Run
20 Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s)
Body Armor
3 Giant Sets:
10-20 Second Single Arm Dumbbell Row Static Hold (Top)
14 Single Legged Kettlebell Romanian Deadlifts (7 Each)
20-40 Second Supinated Grip Dead Hang (Palms Facing)
14 Single Arm Arnold Presses (7 Each)

[@ce4779]

I did the WOD
"BIG BALLER" today. That might be one of my favorite WODs. Adding it to my list of favorites to revisit. I got 1 round +62 reps. RX'd with a 25lb ball. Those Deadlifts(225lbs) were so much tougher than I thought, that weight is easy but the leg burn of the 50 wall balls and high heart rate really elevates the challenge. And those renegade rows are tricky to do for quality with 50lb dumbbell. Fantastic WOD all around. I want to get two rounds! Thanks Vintage! 😁

[@Ak-uj5jr]

nice workout, loving the warmup mainly. learning a lot. Thanks for taking time to record. subscribed

[@VintageCrossFit]

Thanks for watching and subscribing :)

[@AaronWorkoutArchive]

Beautiful

[@VintageCrossFit]

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