Workout of the Day
For Load and Max Wattage:
21 Deadlifts (315/205#)
15 sec Max Wattage Bike
Rest 3 Minutes
15 Deadlifts
15 sec Max Wattage Bike
Rest 3 Minutes
9 Deadlifts
15 sec Max Wattage Bike
Notes
This workout is short, heavy, and explosive. Every set should feel like a sprint.
Deadlifts: Heavy enough to demand respect, but should still allow for quick singles or small touch-and-go sets. Maintain a flat back and tight brace every rep.
Bike: Goal is all-out wattage for just 15 seconds. Empty the tank, then rely on the rest period to recover before the next round.
Use the 3 minutes of rest wisely. Walk around, shake out your legs, and be ready to hit the next effort at 100%.
Expect it to feel like a max effort sprint repeat workout: heavy pull into pure power output.
Scaling
Deadlifts: Drop load to something that allows crisp, heavy sets of 1-5 reps.
Bike: Focus on a hard sprint or RPE 9-10 effort for 15 seconds.
CASH OUT…
Surprise!
CrossFit Group Class Programming Template (WK5/8)
Greg C piping away on those wall balls
109 People signed up for Fight Gone Bad! Registration ends Wednesday night
We’re closing registration for FGB one month ahead of the event. If you want to sign up this is your last chance. Everyone who wants to participate in the event needs to sign up on Zen Planner and if you want to declare a team you’ll also need to do that by end of day. We have a ton of people participating and its going to be a blast!
REGISTER FOR FIGHT GONE BAD on ZEN PLANNER (Mandatory)
DECLARE A TEAM FOR FIGHT GONE BAD (Optional)
Wait, I have questions about what Fight Gone Bad is! Check the event page for all the dirty details!