These four levels of grading are even important to know in the context of the training environment. Historically, individuals claiming they are experts in the field have looked to pull the strength and conditioning world toward their “Laws” of training. Not surprisingly, nutrition "experts" have done the same. Understanding the validity of these "expert" claims starts with understanding of the four terms in the article’s title. This knowledge can “set a Trainer free”, so to speak, and open up further training and/or nutritional possibilities for their clients.

As usual it reminds us that we alway should know the definition of a word we decide to use. It is far too often that we say Theory or Hypothesis and don't know the difference or even how to move from one to the other. In the field of training, we all will benefit from this article.

275-315-335-355-350 haven't deadlifted in two months so getting back into it.

100kg-105kg-110kg-115kg-120kg-125kg

5 - 155 lb 3 - 175 lb 3 - 185 lb 1 - 200 lb 1 - 205 lb F 1 - 200 lb F

235-255-270-295-315-320(f)

5-3-3-1-1-1 295-305-315-335-345-355

5x225# 5x245# 3x305# 3x335# 1x355# 1x365# 1x375# (20#PR) failed at 385# x 2

115. 125. 135. 140. 145. 150

Deadlift 5-5-3-3-3-1-1-1-1 reps Notes: The early sets offer ample practice time with the deadlift before weight is added for the smaller sets. 5 x 229, 249 3 x 259, 274, 284 1 x 299, 309, 314, no lift Stopped here because I felt a small tweak in my low back (left side) on the 314lb bar.

Did last night. 385x5 405x3 425x3 445x1x3 Then practiced descending from a handstand slowly for 20 minutes. Got 10 nice soft landings lowering straddle style. Tuck style was a no go without bending my arms so I stuck to straddle. In the end I got 3 attempts in a row where I was able to control the handstand with pointed toes and lower with true control until my feet touched the ground. (Straddle) the deadlifts felt heavy today but the handstand practice was great fun. If I had no experience failing on handstand work I would’ve thrown in the towel before even getting 10m of handstand practice in, because it just wasn’t happening for the first 10 minutes. Patience and perseverance, and desire are essential for learning this stuff! That and adequate rest between attempts!

5x154 (90) 3x221 (100) 3x232 (105) 1x237 (107.5) 1x243 (110) 1x254 (115)

405x5, 435x3, 465x3, 495x1, 515x1, 500x1

275-295-315-335-355-365F

355-375-395-405-415-400

MaxRack, E3.5MOM 245, 275x2, 315x3 (can go up in weight a bit, at least for the 5 and 3 rep sets)

225x5, 315x3, 345x3, 385x1, 395x1,405x1 pounds

275-305-315-335-355-375(miss)

5@225 3@275 3@325 1@355 1@385 1@390

5 @ 120 3 @ 130 3 @ 140 1 @ 150 Failed 152.5 on last 2 attempts All in KG

335x5 355x3 365x2 F 335 - sumo 345 - sumo 355F - sumo 350 - sumo Lately, I have had trouble keeping the back from rounding at heavier weights, and this was the case at 365 and a bit even at 355. So I switched to sumo-style where I have an easier time keeping the back neutral. These numbers are depressing to me, they seem so low. But, then again, you don't get stronger my not doing deadlifts, so I am trying. HS descents were not slow! I had one or two that felt more controlled. I experimented with my legs in a normal vs. straddle stance. My flexibility is poor for a straddle though, so my hip started cramping up pretty good. 45m/5'10"/180

275, 315, 365, 405, 415, 425

M/55 220# 5'-7" deadlift 5-3-3-1-1 315-355-385-315

225-245-255-265-275-285

225, 275, 285, 295, 305, 325 2nd WOD yesterday (190102). I was gassed by the end of it.

375-390-395-400-430-440

235/255/255/255/285/285/300 M/59/6’2”/230

110kg x 5 130kg x 3 x 2 140kg x 1 x 4 Did one extra!

RX 275x5 - 315x3 - 335x3 - 365x1 - 405x1(fail) - 385x1 (failed) 375x1 PR

M/56/6'2"/179 5x243#, 3x263, 273, 1x287, 297(f), 297 Never been great at DLs. PR is 335# back in 4/2012 when I was 15 lb. heavier, so actually pretty happy with this.

120-140-155-170-178-185 Kg

Not Rx'd M/39/265# Sumo Deadlift 315x5/335x3/355x3/375x1/395x1/415x1 Handstand Holds 3 x max time :09/:16/:20

5x130, 3x140, 3x140, 1x150kg

365lb

495 lbs PR

M, 27, 191lbs, 6’0”/ 225-255-285-315-335-355.

225-275-325-345-365-385lbs

335-355-365-385-395-405

Well-defined article. Words certainly should have specific meanings when describing science and methods used for scientific purposes. Looking within, where does CrossFit methodology fall in the spectrum? Certainly there is data through the years of training and teaching through affiliates and seminars alike. Using the “pruning” method described in the article, well-developed studies and observation could be done in CrossFit with great experimental design. There are many forms of data, collection, and assessment, so the question comes to: is consensus for determining methods (not results) the best way? Consensus for results inherently places bias on the result itself, but consensus methodology seems like the opportunity. And finally, once these questions are answered, by definition, CrossFit will be a transparent example of what corporations in science should look like.

225-245-255-275-295-295 (previous PR-305)

5 x 400 3 x 440 3 x 465 1 x 485 1 x 508 M/44/6’5/243

235x5, 245x3, 265x3, 285x1, 315x1, 345x1 in #s

47, 5’8” 255x5 275x3 305x3 315x1 335x1 355x1

315-345-365-385-395-405

185, 225, 245, 265, 285, 295

My first thought when I saw the "Then, practice" is that glassman is going to deliver on the press-to-handstand progression we have been waiting for (a few years now?)

205 215 225 235 245 265

What a great workout. This is genius in my opinion. Burn out the posterior chain and then eccentrically load it on handstand descents. Midline was burnin. 290-315-330-340-340-330. 1RM from the CF Total workout over summer was 365, but that was 30 lbs heavier, so not sure how to evaluate that. All I know is that my power output is greater than it was by percentage of body weight. HS descent practice was tough! Got 7 descents on 10 attempts.

Before I fully understood the differences in conjecture, hypothesis, theory, and law, I was easily swept away by the unvalidated models. Now, I know better. I am teaching my children that the strongest, loudest voice with the deepest conviction is often the furthest from the truth. In the meantime, we must look at the available data and think for ourselves. I will no longer unquestioningly trust those who rush to connect the data dots.

M/38/5’8”/210 Amazing to see not only the Suspects (given), OGs Pat Sherwood, Mike Warkentin, Boz and Ro...but also Coach active on the message board! I may have missed it but a Bingo post would complete the Mainsite Superfecta! 275x5, 315x3, 335x3, 365x1, 385x1, 405x1 10 handstand “controlled” descents. 10th one clicked but still much work to do!

335-355-385-405-425-445 M/34/6’3”/225

Rx 165, 185, 205, 205, 225, 225. Early deadlift loads where too light. Long time since I've done hand stands. progressed quickly back into them. Did around 10.

210. Well happy with that

70-80-85-90-95-100 kg

225(5)-250(3)-265(3)-270(1)-280(f)-255(1)

I like the new website but am really bummed that you no longer include the scaling options.

5x 90 kg 3x 110kg 1x130 kg

5x225 3x245 3x255 1x275 1x275 1x275

125-135-145-150-155-160

295-315-335-355-370-390 37/M/68”/173lbs

Man I loved this WOD. My back is feeling it. Warmed at 180, finished 310. Pretty happy

5x140 3x170 3x190 1x205 1x220 1x230,fail ALL KG

225,275,315,345,345,365

205-255-265-275-285-295 D55-75-85-90-95-105

Back has been bothering me so I changed the workout. 1000 single-unders for time. 12:53 3rds for time: 10:03 15 ring rows, 300m ski erg upper body only, 50 single-unders

315-365-365-395-415(f)-405 Could have got 415 but I felt the back rounding so it wasn’t worth it. I’ve realized over the past few years I am less accepting of poor mechanics. Weights have been lower, but risk of injury is down. Played with handstand holds, presses into handstands. Not good enough balance to control a descent.

Deadlifts in Kgs Bigginer 5(70),5(70),3(100),3(100),2(120),2(120)

Just decided to throw in a late 'resolution' (in my terms, "goal") for 2019: get a solid, unassisted handstand in. Is it possible in 1 years time? Here I go ...

285, 315, 345, 365, 385(f), 375(PB)

225/265/285/295/305/310fail 33años 174cm 81kg

85#/105/125/135/145/155

Looking to get back in to shape in 2019. I did crossfit my last two months of medical school but then stopped once I started Residency. thanks for the YouTube videos explaing all the movements. 95, 145, 145, 195, 195, 195.

M/42/5'9"/180 275x5 295x3 295x3 305x1 315x1 325x1

255-275-285-315-325-335

365#-385-405-425-445-465F rxd

235-235-285-300-315-320(fx1)

315, 365, 365, 385, 435, 465 (f) rx 10 handstand decent attempts against wall.

I broke my own rules and did this WOD with limited time, but I'm glad I got it in! 375 - 425 - 425 - 445 (fail) - 435.

385(1),405(1),405(1)

5- 225 3-275 3-295 1-315 1-325 1-335 I haven't enough pounds in my garage gym

265-285-305-325-345-355(f)

5-275lb 3-325lb 3-325lb 1-345lb 1-365lb 1-385lb (Failed) 10’–15’ Handstand walks Wall Handstand holds with shoulder touches

185,215,245,315,325,345(f) 330 was my pr from a little over a year ago so to pull 325 felt good for just getting back M/32/6’/173

CrossFit Forgiven-HS practice.I'm getting better:) goal for 2019 is to hs walk. I gotta put in the work. Thanks HQ. Thanks Coach!

Dr. Glassman pretty much traces the arc of my career in this article. For my first book, Nobel Dreams, I lived with physicists at CERN as they “discovered” non-existent elementary particles. The book ends with me sitting in the CERN cafeteria with a famous Spanish theorist who is wondering whether he should get on the string “theory” bandwagon. (I never found out if he did.) My second book, Bad Science, was on cold fusion and I was mentored by some of the by-all-accounts great experimental scientists of the era. Several of those (Steve Koonin, then provost of Caltech now at NYU, and William Happer of Princeton) and the theorist Freeman Dyson, went onto become noted critics of the climate change science. They would agree with much of what Dr. Glassman says in this article. (Although they might not go so far to use the term “quack” to describe believers. I’m sensitive on that, too, as I’ve been on the receiving end of the term myself and it, too, has a very specific meaning.) The physicists have a term to describe the kind of sloppy research and, worse. sloppy thinking that Dr. Glassman is describing. They call it “pathological science” or the science “of things that aren’t so.” It was coined by the Nobel Laureate physicist Irving Langmuir back in the fifties and described at a famous lecture at Caltech, the transcript of which has circulated through the physics community ever since. Now, of course, it’s available to be read for everyone. I don’t know if Dr. Glassman was aware of this terminology but his use of the term infection – “it’s an infection like university grade inflation ” – suggests he thinking in the same terms. Maybe because I see the world from this perspective of “pathological science,” I, too, have to come to see it everywhere. I think the physics community is still able to fight it off because despite the sloppiness of terminology like string theory – and don’t get me started on dark matter – they recognize that they haven’t got anything until the predictions of their models or hypotheses are experimentally confirmed. They may be desperate that this hasn’t happened yet (and may never happen) but they understand the rules of the game. In effect working in a discipline in which you can experimentally test hypotheses and do it rigorously allows researchers to continue to fight off the infection that is pathological science. The problem is in the softer sciences, which includes much of medicine and all of nutrition and exercise physiology. In these fields, the hypotheses of interest are exceedingly difficult to test and it can take decades to do it. The researchers no longer understand that hypotheses that haven’t survived the rigorous trial of experimental tests can’t be believed, let alone embraced or the implications promulgated as public health advice. These researchers were never taught the kind of strict rigorous thinking that drove science through the late decades of the last century. (As I’ve just written in my latest book, they tend to be medical doctors, not scientists – the two are very different things.) Tell them a model is not a hypothesis or a theory (and certainly not a law) or that correlation does not imply causation, and they’ll begrudgingly agree and then respond that this is the best they’ve got so they’re going to treat these ideas as though they are. After all people are dying out there and so they have to jump quickly to conclusions. With that kind of pathological thinking, the infection spreads ever deeper.  I could write books about this but I think I already have. Langmuir’s talk can be read here: http://galileo.phys.virginia.edu/~rjh2j/misc/Langmuir.pdf

225,275,295,315,325,335

275-325-345-365-385-395(f) lbs

My garage gym was 35 degrees today, so the bar was way too cold for heavy deadlifts for me. So I tried to stay in the spirit with... 15 min AMRAP 9 deadlifts, 155# 12 push-ups 15 box jumps, 24" 6 rounds + 9 box jumps...completed round 7 in 15:25 Great to see Coach's comments today, along with Adrian and Rory.

Is that THE Greg Glassman on the feed? What’s up Greg!

315# 5 350# 2 1 1 1 2 unsuccessful today

Exactly how slow should I decend?

Worked up to 1rm of 200kg no accessories

I also wanted to say I think it’s great to see coach Glassman and the CF OGs posting on here! Thank you for everything you guys do!

185,205,215,225,235,245lbs (pr 290, went light today, did CrossFit total less than a week ago)

315 405 405 440 450 (Pr) 315

5- 225 3- 255 3- 275 1- 295 1- 315 1- 315

275 x 5 305-325 x 3 355-365-385 x1 Tababta air bike after

Fwiw - I am pleased to see a refocus on the Essentials and Health. Fitness in a 100 years and badass WODs day after day. Thanks Coach

Annual Rite of passage Fran -3:24 Deads 275(5),295(3),315(3),335(1),355(1),360(1)

Deadlifts 5@ 135,155- 3@ 175,185- 1@ 195,205- Fx3 @ 215- 1@ 185 Disappointed I failed to get my PR of 215# up today. But in better news the handstand practice went well. I was able to kick up to the wall on almost every try. Even held 3 freestanding ones for the 1st time today (only 3secs but I’ll take it). I liked the slow decent practice since I usually just flip off the wall as fast as I can!

115-135-155-175-185

440-445-450-465-480-490 pounds

Not sure about the new layout. Having to do a lot of swiping. I do miss being able to easily go to video, stories and workouts. Hope it improves!

All-In-Kg 100-130-160-170-170-180

315-345-375-405-435-465

152-150-150-160-160-155 all in kg

100kg 110kg 120kg 130kg 130kg M/34/5"10/72kg Nowhere near my 1RM but felt form going so laid off. To Greg Glassman and the other HQ staff that post on this board - thanks. It's inspiring for us garage goers who can't get to a box.

New to CrossFit... do these workouts follow the methodology? For example, cardio, gymnastics and weights in a variety of different ways. Thanks.

M/41/6’3”/215 315/335/355/370/380/385

“Jackie” 8:58 rxd 4:06 row (took it easy) 13/12/10/10/5 thrusters 15/10/5 pull-ups

225.275.315.365.385.405(PR)

M/44/6'2"/185 300-315-335-350-365-380

I too would like to see scaling, videos on how to perform exercises and the ability to break up your comments into separate paragraphs so it is easier to read. Thanks!

Weight used (weight next time) 135 (145) 185 (195) 205 (215) 225 (245) 275 (285) 295 (315)

M/47/225 315-340-355-365-380-400

I'm not gonna lie, I sorta miss the avatars next to the names. I like the minimalist look though. Anywho, 295, 315, 335, 350, 365, 385. Stayed conservative, but they were all heavy and felt pretty good. Did some accessory work for the booty, and Handstands as prescribed.

315*5 335*3 355*3 375*1 395*1 405*1 couldn't do a hand stand so I used the wall and held myself as long as I could three times.

5 - 210lbs 3 - 230 / 240 1 - 255 / 270 / 280

5x220Ibs, 3x243Ibs, 3x265Ibs, 1x276Ibs, 1x287Ibs, 1x298Ibs, 1x309Ibs, tested 1 for 331Ibs but failed. 309Ibs new PR

(5)225#,(3)245,(3)275,295,315,315. Practiced handstands and descents.

5@275, 3@325, 1@345, 1@350, 1@350 350 PR! 36/185/6'3"

I love this. The original 2007 article was something I would reference regularly while fielding questions at CrossFit Level 1 Seminars. People have a tendency to ask a question or make a statement which contains some little piece of information which supports their belief. They typically present this little bit of info as if it is a "law", but in reality it is "conjecture". We would all be well served to familiarize ourselves with these terms and their meanings.

275, 345, 395, 415, 435

380PR/385/395/405/365/375

53 YOM 5’6” 221 Dead Lift with Hex Bar 225X5^ 275X5^ 295X3^ 315X3 PR 325X1 335X1 PR felt twinge in my back No Attempt X1 live to fight another Day.

20, 120,150,165,170,170 in kg plus some handstand practice (definitely need work there!)

Practicing slowly descending from a handstand would be 10x more challenging for me than doing a 1 RM deadlift....which means today's workout is exactly what I need to improve my fitness. This is the stuff that most of us blow off.

#295-315-315-325-335-350 rx

100-140-140-150-160-170kgs. First time doing this and might have underestimated the weights a bit :/

90x5-110x3-130x3-150x1-170x1-171x1 all in kg!

225x5, 275x3, 325x3, 355x1, 385x1, 405x1 Cant do a true handstand or hs walk, so worked on that from wall, and attempted to lower as slowly as I could.... wasn't pretty

315-335-355-375-395-405

5@135, 3@155, 3@155, 3@155, 1@165, 1@175, 1@175, 1@175, 1@175 Way off my PR-just didn't have it in me today to lift heavy I guess.

A few months ago, I watched Adrian Bozman put down his lunch and effortlessly descend from a handstand without a warm-up while wearing jeans. The eccentric was so easy for him because he's developed the strength and control to perform all sorts of presses to handstands. Going back in the progression was child's play. And yet I've skipped steps and regularly tried pressing to handstand without ever spending any time building capacity in the eccentric first–equivalent to trying to snatch without a solid overhead squat. I'll practice the descent today.

140*5 145*3 150*3 155*1 160*1 165*1

140*5 145*3 150*3 155*1 160*1 165*1

Your personal moderator today... Mr Glassman - when it comes to cyber coaching Crossfit it won't get more direct than this! Thanks for all of this, sir.

Uh. I use this site all the time for the WODs. Where did the scaling go?

Non ho capito. Devo fare il deadlift o la verticale

I wrote this down wrong and did 5-3-1-1-1 instead of two sets of 3. Loads: 220x5-264x3-286x1-286x1-286x1

All in lbs 5x - 145 - 155 3x - 165 - 175 1x - 185 - 190 - 195 (fail) - 190 (fail) - 185

350 PR!

350 PR!

5 @ 205 lbs, 3@ 215, 3@ 225, 1@ 235, 2@ 245, 1@ 250 (PR!)

60-80-80-100-100-100 in kg

155x5 185x3 205x3 225x1 245x1 255x1

150-170-170-190-200-204kg BW 82kg

150-170-170-190-200-204kg BW 82kg

150-170-170-190-200-204kg BW 82kg

Love this logical progression of thought, and its concise simplicity. Smart educational piece; look forward to more of this quality publication.

100kg-140kg-160kg-180kg-250kg-200kg

185-205-235-255-275-285lb

205, 225, 245, 265, 285, 295

185 215-245 265-285-285 Handstand practice. Body weight 145#. Peace.

825 in total. One rep max PR 215#

Are people doing these wods as their daily training or an add on? Thanks

130kg PR today

Rx All in kg - 90/100/105/110/120/130

Getting back into the swing of things after about... four years off. I have been hitting the WOD's since 190101 and am really liking the programming. I haven't ever been to a crossfit gym but the workouts are great so far. This WOD I hit 155,185,215,225,235,255. I'd like to see some functionality in the site to build your "journal". Ready to fill templates for the WOD.

100-110-120-125-130-120kgs Freestanding Handstand Practice

Very important and relevant topic. As physicians, we are expected to adhere to guidelines imposed by our national academies. They might seem like good ideas, agreed upon by a roomful of academic experts, but that doesn’t mean the evidence is strong. Physicians are expected to recommend these actions to hundreds and thousands of patients. If we don’t, we are in jeopardy of not following the standard of care....with such negative consequences as license review or malpractice suit. And so the recommendations manifest into “fact”. While in reality, they may be a conjecture or an unproven hypothesis.

I'd recommend you read this one twice. It's worth the investment. (Jeff) Glassman’s article is a push for us to more rigorously assess the level of evidence supporting our scientific beliefs, and to understand the implications of that assessment. Glassman clarifies that a single factor separates conjecture from hypothesis from theory from law - the strength and consistency of the evidence supporting a given model. An abstractly satisfying conjecture with contradictory data is still a conjecture; an unvalidated hypothesis cannot become a theory. And so on. If we believe a particular conjecture is “right”, it’s the data that will elevate it. If it lacks support, we must show how the behavior the model predicts occurs in reality; if some data contradicts it, we must edit the model until the contradictions are resolved. If we can’t do either, we’re stuck with a conjecture, and may do best to treat it with caution and explore alternatives. Crucially, consensus is irrelevant. As Glassman argues via Smolin, string theory is in reality “string conjecture” - a model lacking validating observations that has been given unearned significance due to the number of people who believe it is true. There’s a risk to this - if we elevate a conjecture too quickly, we crowd out other conjectures, and increase the risk of investing our time and energy, or taking actions, based on an abstract shorthand that fails to predict reality. The applications to health are obvious. It doesn’t matter whether 1% or 99% of a field believe a model is correct, only whether the model’s predictions match our observations. Is our preferred diet or program or technique consistent with all available data? If we support a model - say, the theoretical underpinning of a ketogenic diet, or a certain recovery technique - we elevate it by generating quantitative evidence (measurements) to support it and resolving any contradictions. We ought to be deeply skeptical of any model that is supported by consensus, and especially of any model that became stronger over time without any new evidence being produced, unless that consensus directly follows from uniquely clear and comprehensive data. Glassman’s review of anthropogenic global warming (AGW) on these grounds is instructive. As he argues, AGW is strictly a conjecture, and the fact that 99% of scientists believe it is true in no way excuses the inconsistencies in its evidence base. Whether we should act on it is another question entirely. We can acknowledge AGW is a conjecture and still, in a Pascalian wager, believe it is best to act as if it were true. We could, in the 1970s, acknowledge the model linking saturated fat to heart disease is a conjecture and still believe it is best to recommend all Americans change their diets. In either case, we’re gambling that the theoretical benefits of complying with the model exceed the theoretical costs. We can make that bet. But we must acknowledge it’s a bet, that we might be wrong, and that both the benefits and costs in reality may be entirely different from what we anticipated. Sometimes we’ll have to act on conjectures. But we should at least recognize exactly what we’re doing, and why, and not let those actions cloud our understanding of just how weakly supported those beliefs may be.

I echo everyone else’s comments about the site, format, lack of comparison, lack of scaling. I hope they plan to update the app as well. Doesn’t even work since the update. I subscribed because of the app and how easy it was to find WODs and content. If HQ can’t update it soon there’s no point in subscribing, right?

"Handstands are critical to becoming "crossfit"..? I have to say I take issue with that. I am finding it difficult to find the functional value of a handstand, much less calling it "critical" to fitness. Pls enlighten me.

Looks like I’m commenting on the wrong WOD from now on. Still three weeks behind and now I can’t comment on those WODs at all. The new design has lost scrolling function so I can’t compare times without swiping, swiping, swiping away. Also, the beginner and intermediate scaling was starting to bring some of my non CrossFit family and friends around. Love the programming this past year, but newer isn’t better in this new web design for what it’s worth. Did deadlift 10-10-10-10-10 reps from 3 weeks ago and got 255-305-355-405pr-345 belted at 405. The rest unbelted. Hope I can get at least 500 in 3 weeks!

Also, is there something I'm doing wrong to not have the spaces between paragraphs show? I have a jump between last sentence and this one, and it will probably show up as one big paragraph!

Champions Club Scaling Notes: Ah good ol' Max Effort days. I hate them. I don't like doing them myself. I don't like coaching them. And I really really don't like programming them for a group. But that's precisely why I rely on the main site for my gym's programming. If it was up to me, all we'd do is box jumps and kipping pull-ups. Alas. First, if at all possible, do this as a stand-alone workout. For best fitness, and best coaching, don't do this as the buy-in or cash-out to a main metcon. I know they're more fun, but you can really make great strides with your athletes' movement and strength by dedicating the entire session to this. Secondly, pay zero attention to the rep scheme. If they look like crap, do more reps - 7, 10, 20, anything - at a lighter weight so they can get something out of it. I used to keep the weight light but also keep the rep scheme. Bad coaching on my part. If they look good, then work up to singles. Thirdly, mobility is a huge limitation for a traditional deadlift setup. Going to a sumo stance with the hands inside the legs can buy a lot of room for the midline to stay stable, and can help them move up in weight. Lastly, it might be one of those sessions where you're the only coach in a big, inexperienced group, or for us, the College Kids are back home and don't want to do max effort. If this is the case and a max effort day would not get a good result, try 6 rounds of like 6-10 deadlifts and a 1:00 extended plank hold. Do every 2-3 minutes, or add a set rest. Something like that.

I’m new to CrossFit type workouts but have a background in power lifting/explosive type training. What’s the goal and scale weight for this WOD? Finish at max or a percentage of max?