Workout of the Day
STRENGTH
Sumo Deadlift, 5 x 3-5, building
Notes
This week, we’re building toward a challenging set of 3–5 reps across five work sets. You’ll likely need several warm up sets before getting started. This is one additional work set from last week.
If you’re confident in your sumo technique, reduce the reps and aim to lift heavier than in previous weeks.
If you’re still refining your form, stick with the higher rep range to get more practice at a moderately heavy load.
ASSISTANCE
3-4 Rounds for Quality of:
10 Barbell Rollouts
8-12 Rear Delt Flyes with 1 count pause at the top of each rep
:30-60 Handstand Hold
Notes
Complete 3–4 rounds, focusing on quality movement and control throughout.
Today is a great opportunity to get more comfortable being inverted. Your coach will offer progressions to help you work toward a more advanced handstand position.
Handstand Hold Options
Pike Handstand Hold (Feet on Box)
Inclined Handstand Hold (From Wall Walk)
Handstand Hold at Wall
Freestanding Handstand
CrossFit Group Class Programming Template (WK5/8)
Aaron knows how to warm-up, do you???
The Art & Science of Warming up your lifts Pt2
Yesterday we talked about the importance of being intentional with your weight jumps and how both writing them out and leaning on your coaches can be a useful skill to help you develop some best practices around this skill. Today we’re providing some examples for 6 different weights based on today’s programming. You can use these examples as jumping-off points for your own weights, but over time you’ll find what you best respond to individually. Depending on the person and the lift in question, some folks will respond better to more warm-up sets with fewer reps, others might respond better to fewer sets and more reps, or something in between. Trial and error, as well as experience, will be your guiding light, but here are some general principles to consider:
# of sets:
Typically it’s going to be 3–5 warm-up sets prior to your work weights.
Weight jumps:
The jumps should go from larger to smaller or stay consistent.
Rep ranges:
The reps should decrease as you get closer to your work weight.
Make it easy:
All of the examples below use generally “easy” jumps based on common weights we have available. For example, it’s very common on deadlifts to go from 135 to 185 to 225, which correlate to common bumper weights available. If you’re in the weeds using too many smaller plates or uncommon barbell numbers, adjust to make your life easier.
Perceived exertion & time:
The first two warm-up sets should feel quite easy, regardless of what you’re doing. It should take at least 3 sets or 7–10 minutes before the weight feels effortful. Don’t be that guy 2:00 into the lifting segment grinding out reps like your life depends on it. Chill, baby.
WHAT IF I HAVE NO IDEA WHAT I’M DOING!?
If you don’t know your target weight for the day, keep it simple and just ride the rep scheme we’re working on all the way through. For example, today you would just do 5 reps for every set, gradually adding weight until you feel like it’s heavy enough for the day. Doing that over time will give you the data points and experience you need to figure all this stuff out. Patience, grasshopper.
Example Progressions
These all are based on 4 warm-up sets, however you may only require 3.
Working up to 75 lbs
35 x 5-8 (15lb bar and 10lb bumpers)
45 × 5-8 (+10 lbs)
55 × 2-3 (+10 lbs)
65 × 1-2 (+10 lbs)
75 × 3–5×5 (work weight)
Working up to 100 lbs
45 × 5-8
65 × 3-5 (+20 lbs)
80 × 2-3 (+15 lbs)
90 × 1 (+10 lbs)
100 × 3–5×5 (+10 lbs) (work weight)
Working up to 150 lbs
95 × 5-8
115 × 3-5 (+20 lbs)
130 × 2-3 (+15 lbs)
140 × 1 (+10 lbs)
150 × 3–5×5 (+10 lbs) (work weight)
Working up to 200 lbs
135 × 5-8
165 × 3-5 (+30 lbs)
180 × 2-3 (+15 lbs)
190 × 1 (+10 lbs)
200 × 3–5×5 (+10 lbs) (work weight)
Working up to 250 lbs
135 × 5-8
175 × 3-5 (+40 lbs)
205 × 2-3 (+30 lbs)
230 × 1-2 (+25 lbs)
250 × 3–5×5 (+20 lbs) (work weight)
Working up to 300 lbs
135 × 5-8
185 × 3-5 (+50 lbs)
225 × 2-3 (+40 lbs)
255 × 1-2 (+30 lbs)
280 × 1 (+25 lbs)
300 × 3–5×5 (+20 lbs) (work weight)
Very helpful! So do you forgo the bar as a warmup set if you’re going for heavy (i.e. sub 5 rep) lifts, for example?
With the exception of the deadlift, always start with an empty barbell, regardless of the weights/reps/sets. Olympic lifts can be taken from the hang position initially but properly warming up a deadlift requires the bar being taken from the floor which requires bumper plates.
Thanks!