First CrossFit Workout of the New Year – Dead Lift, Thrusters, L-Pull-ups and Run

Photo of Lady Doing an L Pull-upAh, 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!


  • Stretches
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats
  • 200 M run


7 rounds of the following for time:

  • 5 Thrusters
  • 5 L-Pull-ups (see video below)
  • 200 M run
  • Repeat


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)

Video of L Pull-ups

Video of L Chin-ups

Mobility Stretching for Dead Lift Video

1 Comment

  1. […] 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 […]

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