Workout of the Day
3 Rounds for Time
800m Run
15 Deadlifts @ 315/205#
Notes
Intent < 24 min This CrossFit Mainsite workout from 1/5/23 features a mile and a half of total running and heavy deadlifts. Reduce volume and/or load such that each round is under 8 minutes. Run: If you tend to hold a >10 min mile pace, scale the distance of each run:
A. 680m
B. 550m
C. 400m
D. 4 min x 30 sec Run / 30 sec Walk
*If you are building up a tolerance for running, choose the last option. Take a stopwatch with you and do intervals of running and walking for 4 minutes each round.
Run Substitution: 2000-2400m Bike
Deadlift: Quite heavy, but technically sound! Remove ego and scale to a challenging weight that forces you to break up the reps into multiple sets, but minimizes mechanical breakdown. If you can do more than 8 reps at a time, it’s probably too light. If you cannot maintain proper positioning off the floor, it’s too heavy.
CrossFit Group Class Programming Template (WK8/8)
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