CrossFit Silos – CrossFit


The RDL is a great accessory lift to develop strong pulls. It works your glutes and hamstrings more than a conventional Deadlift because the quads don’t contribute as much. It improves dynamic flexibility, especially in your hamstrings and low back. The mechanics of the RDL and conventional Deadlift are similar. But the RDL calls for almost no knee bend—your legs are essentially straight. Do your best to maintain a flat or slightly arched back as you lower, because your back needs to control the movement.

Why are we doing these? Answer here: https://barbend.com/romanian-deadlift-benefits/

Romanian Deadlifts (RDL)

Work up to a heavy set of 5 Romanian Deadlifts.

Romanian Deadlift demo: https://youtu.be/GZAKFRNtxLY
Spend no more than 20 minutes working up to a heavy set of 5 from the rack.


What’s different with this WOD over the standard FGB? Well this is not a time dependent WOD. It’s a task dependent one. You have to complete the task of 30 reps of each three times. How fast is up to you. If it was time dependent it would be the standard FGB version where you have 1 minute per exercise to complete as many reps as possible in that minute.

Task Priority “Fight Gone Bad” (Time)

3 Rounds, resting 1:00 between:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (20)

30 Push Press (75/55)

30 Calorie Row
Continuous running clock with 1 minute rest between rounds.

Score time per interval while ensuring you subtract the 1 minute of rest per round from total time (-2 minutes).

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