WOD

Mon, Jun 16 2025

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Coach J

Another heavy day today (to go with our theme this month)! Who's ready to challenge their deadlift? Let's fill up that PR board!!!

Gymversary: Carlos(2)

Most Recent Benchmark:
Max Height Box Jump on Mar 12, 2026 (1 day ago)

CrossFit 20250616

Deadlift Max

Upperbody Strength 20250616

Core Strength Month

CrossFit 20250616

(No Results Tracked)
WARM-UP:
200m walk
3 sets:
:50 easy row
:10 hard row

3 sets:
:50 easy bike
:10 hard bike

3 sets:
:50 easy shuttle run
5 fast burpees

1 set:
5 inchworms
10 alternating Samson stretches
15 unweighted good mornings

WOD WARM-UP: 3 sets
5 deadlifts
– Build to starting load
– Lift every :90-2:00

HEAVY DAY! WOD: For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max
– Lift every 3:00

MODIFICATIONS:
Reduce barbell loading to maintain technique

STIMULUS NOTES:
All sets 75% or greater; build to a 1-rep-max deadlift
Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep max
Record your heaviest load to track progress

STRETCHING:
:45 scorpion stretch/side
1:00 standing pike stretch