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First CrossFit Workout of the New Year – Dead Lift, Thrusters, L-Pull-ups and Run
Ah, the first CrossFit workout of the year today and it was a good one! It was the first time that we’ve introduced L-Pull-ups into the workout and they are not easy to do. I was able to do a pretty good number of them, but not the full number in the WOD (had to fall back to regular pull-ups). So, I have some work to do!
Warmup:
- Stretches
- Pull-ups
- Push-ups
- Sit-ups
- Squats
- 200 M run
Conditioning:
7 rounds of the following for time:
- 5 Thrusters
- 5 L-Pull-ups (see video below)
- 200 M run
- Repeat
Strength:
5.3.1 Dead lift today was week 3 of the cycle, so it was max weight. Felt pretty good and I’m getting solid gains with this lift. Probably why it is my new favorite! 
Cool Down
- Practiced more of the L pull-ups
- Light stretching
- Finished up with a protein drink
- Ice pack on the lower back (just in case I tweaked something during the dead lift)
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[...] quite a bit of the foam roller today. I’m a bit sore from the dead lift yesterday and feeling the effects of all of the shoulder work this morning. A hot epsom salt bath helped as [...]