You don't want to be in this thing today!!
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Pic: The CrossFit Games

  WoD: "5 for 5"

Deadlift

1 - 1 - 1 - 1 - 1

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• Today we are hitting heavy singles. In order to make this a successful day every one of the five sets wants to be righteously challenging. We are asking that each of the five sets be ave 85% of a current 1RM.
• HOWEVER if you miss any reps (which in essence means a missed set too!) will incur an immediate 15/10 cal Assault bike penalty. "Why do this you ask? It's a heavy day!!". Well this move more than any breeds confidence in the person. This is great & all but we only have five reps to record. If we slap on a bunch of plates in pursuit of a new 1RM and miss lots then we have just missed a bunch of the volume on offer. Don't forget too that a missed lift actually costs you energy too so its isn't as simple as trying over & over again. All of your CNS stores are running for the hills at this stage and the rest of the WoD will get skewed! Choose your heavy numbers wisely today & get "5 for 5"
• Strength days, or "heavy days" are to be respected within the CrossFit prescription & programming. They are just as valuable as your "metcon" workouts. If you don't work on your strength training and dial in focussed technique you the progress will be harder to come by. These are the days we get to turn the clock off so to speak & not get flustered by "moving for time". There are certainly times for that type of lifting and we incorporate them into timed workouts to develop that side of your fitness.
• But true heavy days are where we get to geek out on the nuances of lifting weight. It is in this "geekery" that we can see & correct our faults properly. Take our time to rest & reflect and make changes in the very next set. Then we can truly test ourselves on what we are actually capable of and work off that in other training going forwards.
• Overall goal today is to make each single above 85% BUT beware. Choose your heavy percentages carefully. Any missed reps will equal instant assault bike calories!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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