CrossFit WOD, February 26, 2019

Deficit DeadliftInspirationOMEGA-6 VEGETABLE OILS AS A DRIVER OF CORONARY HEART DISEASE: THE OXIDIZED LINOLEIC ACID HYPOTHESIS
https://www.crossfit.com/essentials/omega-6-vegetable-oils-as-a-driver-of-coronary-heart-disease-the-oxidized-linoleic-acid-hypothesisWarm-upWarm-upI. Dynamic

II. 3 Rounds
5/5 Single Leg Deadlifts
5 Seated Box Jumps
30 second Plank

III. begin practicing Deficit DL. start with 5 reps at light weight and a small deficit (10lb plates). add weight and increase the deficit but ensure your technique isnt compromised.WeightliftingDeficit Deadlift (5-5-5-5-5)*stand on extra plates (most likely 25lbs) to increase range of motion beyond that allowed by your normal deadlift setup.

Scaling: this is a heavy day with a twist on the standard deadlift. Work with the same weight across all 5 sets. The goal is not the load but maintaining technique off the floor, specifically your back angle as the weight comes off the ground. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 5-5-5-5-5 repsOptional Accessory WorkOpen Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out. *add 1 rep if you have completed all 7 sets unbroken previously.News***UPCOMING EVENTS***
-19.2 #thursdaythrowdown this Thursday at 8pm!!! What will 19.2 be?

-March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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