Not Deadlifts – Tue 10.17.17

 In W.O.D.

Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift. To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs. Don’t hold the bar in the air between reps or your back will tire and round. Rest the bar on the floor between reps. Set your lower back neutral before you Barbell Row the next rep. Barbell Rows are easy to cheat. You can lift heavier weights by using your hips. But your upper-back should do most of the work. If your torso rises too far above horizontal, the weight is too heavy. Lower it to work your upper-back mostly, not your hips.

Barbell Rows ARE NOT Deadlifts!

Strength:  Barbell Row 5-5-5-5-5

Conditioning:  Complete 5 Rounds for total Reps:
– Push Balls – Max Reps in 30 seconds
Rest 30 Seconds
– Box Jumps  – Max Reps in 30 seconds (24/20″)
Rest 30 Seconds
– Hang Power Cleans – Max Reps in 30 seconds (95/65#)
Rest 30 seconds

All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at

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