13 August 2018

TUESDAY 170808 Deadlift 7-7-7-7-7-7-7 reps Scaling this WOD Less experienced athletes should choose a challenging weight that remains the same for all 7 sets. Focus on consistent execution. More experienced athletes can attempt to add weight after each successful set. Do not add weight if mechanics cannot be maintained. Beginner Deadlift 7-7-7-7-7-7-7 reps Focus on consistent mechanics, not maximal loads. Warm up with 2-3 sets of hip extensions on the GHD and light deadlifts for at least 15 minutes. Choose a weight that is moderately difficult and try to maintain it across all 7 sets. Watch The Deadlift from the CrossFit Journal to review points of performance. Intermediate Deadlift 7-7-7-7-7-7-7 reps Before beginning, establish a goal weight based on a previously challenging 5-rep set. Spend at least 15 minutes warming up to this weight, then attempt it for your first set of 7. If you are successful and feel confident, make a small increase in load for the next set. If a technical breakdown occurs, decrease the load. Only add weight if the set can be completed with excellent technique. @crossfit #CrossFit #CFWODScale #CrossFitTraining

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Workout of the Day

Deadlift

7-7-7-7-7-7-7

Wow, seven sets of 7 reps today. This is the only real HEAVY day until Friday, the 24th, so don't dilly dally and go too light. 

"There is a tendency for new CrossFit athletes and trainers to avoid heavy days entirely or execute them incorrectly. However, CrossFit is a strength and conditioning program. While people sometimes characterize CrossFit by the mixed-modal workouts for time (met-cons), this is a limited view. Days devoted to strength training are an essential variant of CrossFit and are also "CrossFit" workouts.

Heavy days are necessary to build top-end strength and power or work capacity in the intervals of about 10 seconds or less. Power output decreases with time, meaning that an athlete's work capacity in very short time domains sets the theoretical limit for his or her entire curve. Heavy days are essential to a general physical preparedness program and should be used at least once a week."
-taken from CrossFit Level 2 Manual.

For guidance in weight choices today, find your 7 rep max from December 12, 2017.

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