Crossfit Workout - Thursday 08/16/12

Today's workout is a front squat 5-5-5-5-5 immediately followed by a deadlift workout to find your 3 rep max


Perform 5 sets of 5 reps of front squats, 5-5-5-5-5, off a squat rack
Men - 75lb-95lb-115lb-135lb-165lb
Women - 35lb-55lb-75lb-85lb-115lb

Warmup with 2 sets of 5 reps with an empty bar (45lb-M/15lb-W) before beginning the workout.  Maintain perfect form on all reps.  Do not increase weight if your form falters on any rep, continue your remaining sets using the weight you can control. Rest as needed between sets.

Next, you have 15 minutes to find your 3 rep max deadlift.  Begin with approximately the weight you finished your front squat workout with. 3-3-3-3-3 until you find your max weight for 3 reps.  Rest as needed between sets, but you only have 15 minutes to reach your maximum.  Watch the time yourself.

Record your top weight for your 5 rep front squat and 3 rep deadlift on the whiteboard

Warmup:  1500 meter row, 500 meter run, 75 squats, any order/combination
Cool down: 50 ball slams and a 750 meter run, for time(total time for both)

BTW, don't expect to set any PRs on your deadlifts today.  If you have a true 3 rep max, you may not get close to 90% of it.  While you will get a great workout today, this will show you that high reps of other similar movements will fatigue your slow twitch muscles and will not allow you to hit maximal volume on the deadlifts.  In simple terms, if you want a true max, your warmup and prep work should get your body ready but not wear it out.

Concentrate on performing the concentric portion of each lift as fast as possible today, squats and deadlifts.