Crossfit Langley WOD: April 15 2011


The deadlift is one of the best compound exercises that targets the quads, hamstrings, gluteal muscles, lower back, traps and forearms.  However, if not done properly, serious injury can result.  It is not an overly technical lift, but it is one that many, MANY people do improperly.  I know I've been guilty of this one myself and have spent many a nights icing my back due to improper form when performing this lift.

That being said, for the past 6 months I've been slowly building my loading back up.  This is the trick – don't go really heavy too quickly!  Simple enough right?  (well, not for men typically – and women, you know why!)

Sunday already?!  I'm not sure where the last 2 days disappeared to, but nonetheless here's the workout from Friday evening at Crossfit Langley which incorporated Deadlifts and a few other core/back exercises.

Warm-up: 3 rounds

  • 10 x 25lbs ball slams,
  • 10 x deadlifts (45lbs bar),
  • 5 x pull-ups.

Workout of the Day: Part A (5 rounds continuous)

  • 2 x 405 lbs deadlift,
  • 8 x 37″ box jump.

Workout of the Day:  Part B (5 rounds continuous)

  • 10 x Good-mornings with 45lbs bar,
  • 10 x kneeling ab-wheels.

Now for your reference, here's a couple links to Wiki “how to” articles for your reference:


Good Mornings




Pin It on Pinterest