CrossFit Workout of the Day (WOD) for Monday – Dead Lift & C2 Rowing

Rainy day in the Bay today (Sorry about the rhyme, I do it all the time.). So, instead of our planned running, we did the C2 Rower.


  • Roller
  • Stretching
  • A few pull-ups


  • 2 different shoulder stretches
  • 2 different hip stretches

Strength Training:

  • 5.3.1 Dead Lift (see video below)

The program is definitely working. Today I did 10 reps of a weight that is pretty close to what my 1-rep max was.


10 rounds of 30 secs on the C2 Rower going all-out effort. Then, take a 2 minute recovery. Mixed it in between the strength work. See C2 Row videos below

  • So, row hard for 30 seconds and write down the distance in meters.
  • 2 minute recovery (sometimes doing a set of dead lifts in this time)
  • Repeat for 9 more rounds

Dead Lift Technique Video

C2 Row Basics Video

C2 Row Technique Video


  1. […] I still have a lot to learn, but I already see the benefits of trying some of the techniques in the C2 Row videos I posted yesterday. The slight circular motion on the pull and return of the handle, straightening […]

  2. […] 5.3.1 Dead Lift (see dead lift technique videos) […]

  3. […] I really tried to clear my mind and focus on the techniques that I’ve learned, many from the C2 Row videos I posted last year. For example, making sure that I was straightening my legs and leaning back […]

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