Wednesday 030507

Tuesday 010403

Tuesday 010403

1 mile run
50 sit-ups and 25 back extensions
Deadlift/high-pull 18,15,12, and 9 reps
50 sit-ups and 25 back extensions
1 mile run

Our Deadlift high-pull is a slow deadlift and slow deliberate upright row
to under the chin with brief hold at top. Very slow, very deliberate. Tough.

Power through the trunk work and run. Move slowly and deliberately through the deadlift/high-pull.

Friday 240105

Friday 240105

For load:
10-10-7-7-4-4-1-1
Back squat

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Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at an Oklahoma Affiliate Gathering.

Tuesday 010515

Tuesday 010515

5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.

The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).

Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)

Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement

Wednesday 240110

Wednesday 240110

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.

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Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.