Workout of the Day
5 Rounds for time of:
The deadlifts in this workout should be completed in 1-2 sets per round. There are 75 total deadlifts in this workout so choose a medium/heavy load that you can maintain consistent and correct positions with. (185/155/135/95/75/..)
If you consider the Row and/or Run to be a weakness for you, choose one to really attack today, even if it brings down the time on the other movement.
CrossFit Group Class Programming Template (WK4/12)
Darren and Sawyer fighting through 22.3
Wave 2 Notes for this cycle’s lifts
Hey everyone, this is week 4 of our current cycle and starts the second wave of our strength progression. Below are some insights into how to approach the next wave.
Below is an example of a well executed first training wave based on a 245lb 1RM back squat. Note that the actual loads used in the first wave were rounded down to give a little more running room and all the AMRAPs at least doubled the weekly rep range. Even with this successful first wave, we’d recommend only making a 5lb jump on the second wave with all your lifts, ESPECIALLY the Shoulder Press and Bench Press. If you added 5lbs every wave you will end up adding 20lbs on all these training loads, so stay conservative and trust the process.
True 1RM: 245
90% Training Max: 220.5
“5 Week” 85% Training Load: 187.5 (rounded to 185)
AMRAP: 10 reps
“3 Week” 90% Training Load 198.5 (rounded to 195)
AMRAP: 7 reps
“1 Week” 95% Training Load 209.5 (rounded to 205)
AMRAP: 5 reps
Wave 2 loads: 190/200/210
If you did not have a great first week, meaning your rep outs were only 1-2 reps above the rep range you might end up resetting and using an 85% training max for wave 2. This will mean (obviously) that you’re using lighter loads than wave 1 BUT, you have a greater opportunity to express intensity on those rep out sets and likely set more incidental PRs over the remainder of the cycle.
According to BTWB, already in wave 1 we’ve seen a ton of new rep range records each week with people pushing on that AMRAP. That’s great!! Also- while we suggested some caps on the rep outs, if you’ve got more reps in the tank go for it, especially on the press and bench press where missing a lift is not as big of a deal. For the Squats, always keep at least 1-2 reps in reserve.
Hopefully you were able to make it through all three weeks of 3x8s without missing any reps. The goal is to add 5lbs or so each week and try to keep the weight moving up for all 12 weeks. That will be difficult, but starting light enough will certainly make it possible. If you hit all your 3x8s go ahead and add no more than 5lbs for the 3×6 wave we’re starting. If you were missing reps on weeks 1 or 2 you definitely started too heavy. Reset 5-15lbs so you’ve got about 3 reps in reserve on week 1 for the 3x6s.
If you only missed 1 rep on the 2nd or 3rd set of week three, then you can probably get away with continuing to add 5 lbs in wave 2.
We know this can all be a lot to process (but is it really?) If you have a question regarding your results and what you should do, post the details to comments or ask a coach in class (make sure to have your exact numbers available) and we can offer some guidance.