A New Deadlift

Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.


  • Leg Swings
  • Bottom Squat Hold
  • Hurdlers


Box Squats – Dynamic Effort (14″ box)

  • 3×45# + 20# KB hanging from bands on each side
  • 3×135# + 20# KB hanging from bands on each side
  • 8x3x185# + 20# KB hanging from bands on each side (~45s rest)

Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.

Dimel Deadlifts

  • 8×135#
  • 8×165#
  • 8×185#
  • 8×215#
  • 8×245#

Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.



  • Power Snatches (115#)
  • OTB Burpees

Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.


Did this when I got home.

5 Rounds NFT

  • 10 GHD Sit-ups (20# vest)
  • 10 Hip Extensions (20# vest)

Tried to really be explosive on every rep.

Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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