Deadlift | WOD 3.25.19

Deadlift

Fitness 
3 x 5

Sets across. Start light enough to add 10-15 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank.

Post loads to comments.
Exposure 1 of 8

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3 Rounds for Time:
30 Russian Kettlebell Swings 32/24 kg
20 Burpees

Post rounds, reps, and Rx to comments.

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions. Registration opens today! Don’t miss out: go to the event page for more details! 

Upcoming Training Cycle Template

Training Cycle Dates: M 3/25/19 – S 5/19/19

Goals: Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test in group class after the 8 weeks with a Crossfit Total! Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout. This mesocycle will return to our more traditional “work week” format microcycle, with consistent exposures to the strength movements on consistent days of the week (as outlined below). Saturdays will continue the tradition of partner workouts, and new for Sundays this cycle, Benchmark/Hero workouts will be programmed. Get stoked and yoked!

The Death of the Rest Day means that you get to decide which days you’ll take off according to A) what works best for your goals and B) what works best for your schedule. Because there will be no scheduled rest days, volume and intensity will fluctuate throughout the week. While we love you and want to see you frequently, we still recommend having a day or 2 each week where you’re not training hard and heavy.

Monday

Deadlift

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance
Week 1: 3 x 5 (Conventional)
Week 2: 3 x 5 (Halting—below knee)
Week 3: 3 x 5 (2” deficit)
Week 4: 3 x 5 (Conventional)
Week 5: 3 x 5 (Halting—below knee)
Week 6: 3 x 5 (2” deficit)
Week 7: 3 x 3 (Weakest point)
Week 8: 3 x 1 (Weakest point)

Tuesday

Snatch

Week 1: 3 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 2: 2 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 3: Pull + Hang Power Snatch + Hang Snatch (Every 2:00 x 6)
Week 4: Hang Snatch (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Snatch (Every 2:00 x 6)
Week 6: Low Hang Snatch (Every 2:00 x 6)
Week 7: Paused (1” off floor) Snatch (Every 2:00 x 6)
Week 8: Snatch 1-1-1-1-1 (Work up to a max)

Wednesday

Press + Carry/Hold Superset

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance 
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (Ones set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (90% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Carry/Hold

Varied exposures of Farmer, Waiter, Rack, Bear Hug Carries and Holds for both Fitness and Performance.

Thursday

Back Squat

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 3 x 1 (80-85% of last week)

Sets across each week.

Performance
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (One set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (80-85% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Friday

Clean (and Jerk)

Week 1: Power Clean + Hang Clean + 3 Front Squats + Jerk (Every 3:00 x 5)
Week 2: Power Clean + Hang Clean + 2 Front Squats + Jerk (Every 3:00 x 5)
Week 3: Power Clean + Hang Clean + 1 Front Squat + Jerk (Every 3:00 x 5)
Week 4: Clean and Jerk (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Clean + Mid Hang Clean + Knee Hang Clean + 3 Jerks (Every 3:00 x 5)
Week 6: Hip Clean + Mid Hang Clean + Knee Hang Clean + 2 Jerks (Every 3:00 x 5)
Week 7: Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk (Every 3:00 x 5)
Week 8: Clean and Jerk 1-1-1-1-1 (Work up to a max)

Saturday

Wild and Crazy Partner Metcon

Partner and team workouts are a fun way to get the most out of interval training in an “I go, you go” format.

Sunday

Benchmark/Hero Workout

Crossfit Benchmarks, Hero workouts, and perennial CFSBK favorites.

Don’t forget: You can always check in with the training template over on the Current Programming Cycle page! 

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