Integrated fitness
Today’s strength work happens peri-WOD. This is often how it showed up in the first years of CrossFit. Rather then having dedicated strength work, it would be mixed in as part of the conditioning. OVer time, many gyms (and CrossFit Inc. included) started to see the efficacy of working on the lifts on their own. 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!