Workout of the Day: Wednesday, 8.28.13

An epic post on everything you need to know about the single leg deadlift (or, in the case of the article, the “single leg rdl”). Seriously, read this – it’s so good.

“Class is an aura of confidence that is being sure without being cocky. Class has nothing to do with money. Class never runs scared. It is self-discipline and self-knowledge. It’s the sure-footedness that comes with having proved you can meet life. ”
― Ann Landers

LindsaySmithRopeClimb

Lindsay Smith, a CrossFit Games competitor, high on the rope at the Games in 2012.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. Single Leg Squat Hold, 1 minute per side. Complete 3 rounds of: Single Leg Glute Bridge, 5 reps per side. Single Leg Deadlift, 5 reps per side.
FOR QUALITY (so move for 20 minutes but do not record a score):
20 minutes of:
Single Leg Squat, 5 reps per side.
Single Leg Deadlift (place a bell of any load in the arm opposite to the working leg), 5 reps per side.
Rope Climb*, 2 ascents.

*If you do not yet have rope climbs, perform a set of 5 strict pull-ups.

BRING LONG SOCKS OR WEAR PANTS!

Here’s a little bit of rope climb review from CrossFit Games Winner Jason Khalipa:

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