I've added the recommended scaled weight for women aged 18-34. Feel free to use the links above to find the scaled and prescribed weights for your age group.
You're going to be doing a lot of deadlifts so do stretch out your back and be careful of your form.
As usual, have fun with it!
WoD
Italicize Number of Rounds and bullet list the exercises
- 21 deadlifts, 95 lb.
- 21 hand-release push-ups
- 15 deadlifts, 95 lb.
- 15 hand-release push-ups
- 9 deadlifts, 95 lb.
- 9 hand-release push-ups
- 21 deadlifts, 135 lb.
- 50-ft. bear crawl
- 15 deadlifts, 135 lb.
- 50-ft. bear crawl
- 9 deadlifts, 135 lb.
- 50-ft. bear crawl
Exercises
- Deadlift
Keep using the same barbell that you've been using for the push presses. Place the barbell on the floor pretty much right in front of your feet (with a full Olympic bar, you'd put your feet right underneath the bar). Stand with your feet about shoulder-width apart, and bend your knees slightly (about 20 degrees) to reach down to grab the barbell. You want your hands on the outside of your legs/knees, and you want to start with the barbell to be high enough off the ground to be about halfway up your shin (this is about the same height as an Olympic bar resting on the ground with 45lb plates on it). Keeping your head up and your chest facing forward, lift your torso a few inches until the barbell almost hit your knees. Your arms shouldn't bend at the elbows, you're just lifting your upper body with the weight conveniently attached to the upper body. Also, the weight should move in a straight vertical line, with no horizontal motion. It can help to think about it as if you're trying to skin your shins with the weight.
Once the barbell is at about your knees, pop your hips forward to generate some more momentum. At the same time, contract your shoulder blades towards each other. This will naturally pull the weight up even more (again, in a straight line). You should be standing straight up with your chest out at the top of the movement. Even though it looks like you're pulling the weight up using your biceps, you should try to avoid pulling up with your arms. That actually decreases the amount of weight you can lift in the long run, and it's bad form. - Hand release push ups
Get down in a plank position, with your body rigid and no bend at your waist. Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Bear crawl
From a standing position, bend forward so that your hands are touching the ground. There should be a bend at your waist, and a slight bend in your knees (don't lock them). Crawl forward, moving your arms and legs without standing up in the process. As someone joked, you're welcome to make growling sounds as you crawl. Stop once you reach the other end of the room.
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