WOD
 | Sun, Jun 14 |  |
| CrossFit 20260614 | Deadlift 5-Rep Max | Pullup Program 20210330 | Max Plank Hold |
CrossFit 20260614(Rounds) WARM-UP: 200m walk 2:00 run WOD MOVEMENT REVIEW & WARM-UP: Toes-to-bar 10 kip swings 5 strict knees-to-armpits 5 strict toes-to-bars 4 sets: 5 deadlifts – Build in load to establish the first working load for the workout 'SLIDING DOORS' WOD: AMRAP x 30mins Rx: STIMULUS 5-7 total rounds 400m plate carry (45/45) 5 deadlifts (~80% of 1-rep max); increase load each round) 10 strict toes-to-bars – Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow MODIFICATIONS: -Plate carry, modify weight first, then distance, e.g., 200m -Strict toes-to-bars, modify reps first, e.g., 5 then movement, reduced ROM, knee raises STIMULUS NOTES: 5-7 total rounds 4:00-6:00 per round 1.25-1.75 miles (2000-2800m) of plate carries, 25-35 heavy deadlifts, and 50-70 strict toes-to-bars Plate carry in 2:30-3:30 Unbroken deadlifts in :15-:30 Strict toes-to-bars in :30-:60 and 1-3 sets Disguised heavy deadlift day where the first starting weight should be heavy (~80% of 1-rep max); increase load each round Choose-your-own-intensity adventure STRETCHING: 200m walk 10 hamstring scoops 1:00 alternating Spiderman stretch 10 leg swings/side :30 tricep stretch/side
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5 Rep Max
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