Chasing 500




Front lever.

CrossFit West Santa Cruz trainer Derek has been working his way toward 500# in the deadlift for the last several months. Originally inspired by Rippetoe’s Starting Strength into focusing on the deadlift, he then added ring levers. The midline stability built by these two exercises is second to none. And, as Derek is proving, they combine with great synergistic effect. In fact, in the combination of the two exercises, the power and hip explosion of weightlifting and the upper body strength and trunk control of gymnastics, the early conception of CrossFit can be seen. And its unique genius.


5 Rounds

10 Clean Thrusters 95/65#

5 Burpees

200m Run

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