4/29/2020 Wednesday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City "At Home" for Wednesday, April 29th

Check the "At Home" link for descriptions on the RDL movement with a barbell or DB/KB/Object and how the "Tempo" works if you are unfamiliar.


CFSC At Home

8-12 DB/KB/Object RDLs

Tempo @ 44X1




200m Plate Carry

20 Plate G2OH

20 DB SA HC&J (sw ea 5)

60 DU


1 mile+ Run or Walk - ENJOY the day!

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Wednesday, April 29th here:




Tempo: 44X1


- Whether you're using a barbell, DB, KB, Plate, or Object, the RDL movement remains the same.

- A big performance point is to not only keep the back perfectly flat, but make sure the lats are in control by squeezing the bar/object to you at all times so it doesn't "float" away from the body.

- Add in your Back Crawls & Butt Scoots into your warm-up

- Warm this up with an empty bar or lighter weight object, and make sure you can control the movement before going into the loaded sets. Find the right starting weight for you to not lose position throughout any of the reps, and begin from there.


CFSC “At Home” WOD

(details at link above!)

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