10-9-8-7-6-5-4-3-2-1 of:
Deadlift 1.5x Body Weight
Ring Dips
Squat Snatch .75x Body Weight
*If you are light years away from doing a full snatch, you will sub overhead squats.
***Congrats to Cari and Gia on their 1st pull ups yesterday!***
Nothing like heavy deadlifts for time. There are a few flaws visible in these deadlifts. First there are some nicely rounded backs, and second everyone's neck is flexed back beyond belief. Keep those backs arched, and keep your head neutral (looking down at the floor). You will lift more weight, more efficiently, and safer. Lifting weights with rounded spines and chicken necks is a fast track to low back soreness. There is always going to be some breakdown of form at the highest levels of intensity. This raises the question is it more important to go fast or to have great form? The answer is to strive for both.
The following video shows one of the CrossFit Games top competitors, Dutch Lowy, getting ready for this years events. This is how hard core champions train, this is how we train. Or we will at least come as close as we can.
Dutch Games prep video … [wmv] [mov]
