We were invited to a community workout at Ballast CrossFit. The theme: "DeadLifts and Donuts"
5x burpee pull up
10x banded good morning
10x SLDL@ 95lbs
banded glute walk
2min Psoas med ball stretch
2min banded distraction hamstring stretch
Work up to Heavy/Max DL
2x@ 155, 265, 345, 385, 405, 445, 475lbs (miss)
In a team of 5 complete for time:
x125 strict pull up
x150 dead lift @265lbs
x275 wall ball @ 20lbs
It's always a great experience to give up control and join in someone else's idea of training. I've known Mike for a while and have always admired his work ethic, he is constantly pushing not only the pace but the progression of training. There is a huge amount of attention put into the warm up, training weaknesses and addressing pre-hab. Although I didn't pull very well, watching his athletes hit some impressive weights was well worth the drive.