Wednesday, November 2, 2011

CrossFit Workout - Thursday 11/03/11

Deadlift 5 reps per set to find your max

Pause and hold at the top of each lift for a full 5 seconds before lowering the bar.  No dropping from the top. Your grip will really be challenged with this one.

Begin with approximately 50% of your max deadlift weight and perform the first set of 5 reps.  Add approximately 20% for your next set of 5 reps. Add the same amount each set until you reach your max. When you fail to lift all 5 reps in a set, drop the weight back to the previous amount and perform one final set without the 5 second pause at the top of each lift.  Rest as needed between sets.

RESULTS:



Example:  If  your max deadlift is 300 pounds
Set 1: 150lbs for 5 reps, 5 second pause at the top of each lift
Set 2: 180lbs for 5 reps, 5 second pause at the top of each lift
Set 3: 210lbs for 5 reps, 5 second pause at the top of each lift
Set 4: 240lbs for 5 reps, 5 second pause at the top of each lift
Set 5: 270lbs for 5 reps, 5 second pause at the top of each lift
but you fail getting all 5 reps
Set 6: 240lbs for 5 reps, no extended pause at the top

These example weights are guidelines. You may add less weight in the later sets, the instructor will help you determine weights as you go.

Warmup: 15 reps x 4 rounds, pushups, v-situps & squats
Cool down: 750 meter or 1.2 mile run, for time - your choice

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