WOD

Tue, Jun 23

Coach B

Today plan to lift a heavy deadlift load relative to your capacity. You may stick with the same challenging load across all 5 sets or begin the first set of 5 at 65% or higher of your recent 1-rep max and build from there.

Why deadlift? Enhanced Functional Strength: The motion mimics picking up heavy objects in real life, making daily tasks—like carrying groceries or moving furniture—significantly easier and less prone to injury.

Happy 200 classes to Rosie!!! 🎉 Way to go! 💪🏻

Coach J

Congrats Rosie! Missed you yesterday!!!

CrossFit 20260623

Deadlift 5-Rep Max

Strength + Skill 2026 0623

Max Strict Pullups

Max Pull-ups

CrossFit 20260623

(Weight)
WARM-UP:
200m walk
2 sets:
200m run
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches

2 sets:
10 monster walk steps, forward
10 monster walk steps, backward
10 banded sumo stance good mornings
10 banded pull-aparts

WOD MOVEMENT REVIEW & WARM-UP:
4 sets:
3 deadlifts
- Lift every 2:00
- Build up to starting weight

HEAVY DAY! WOD: For load:
Deadlift
5-5-5-5-5

- Lift every 4:00

MODIFICATIONS:
Self-scale load relative to strength and movement mastery

STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Approach 1: Increase loading across as many sets as possible while maintaining safety and proper mechanics
Approach 2: PR attempts at set 3 or 4
Approach 3: Repeat each set with the same load at 70 - 80% of 1RM or using an achievable load, yet challenging

STRETCHING:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch