For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.
Post load to comments.
Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.
Resources:
The Deadlift
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.
Comments on 240110
100 Comments
rxd: 90kg-110kg-120kg-120kg-125kg-128kg.
245, 275, 295, 305, 325, 365
M/33/5'7"/218lbs
135-165-195-225-245-265-280lbs
DeadLift 5-5-5-3-3-1-1
95-135-155-175-195-215-225lbs
FrontSquat 5-5-3-3-3-3-3
Just hit a slow lift today. Focused on pushing / lower body. Haven't DeadLift for heavy single triple since cracking a rib. 280 felt good, probs could've hit 3 wheels. Grip is limiter for deadlift. FrontSquat was beautiful. A 225 triple makes me feel good about having BackSquat not much stronger.
Wanted to do a conditioning piece afterwards, but I was not really feeling it. Wasn't tired or fatigued but just felt like too much time to get it in and not campout in the gym all morning.
5x80kg
5x100kg
3x120kg
3x120kg
1x not done
BB deadlift 1 RM @ 266 (what I had in my notes from last year)
5 reps-75% - 200
5 reps- 80% 215
3 reps- 90% 240
3 reps- 100% 270
1 rep- 275
1 rep-280
1 rep-285
1 rep-290
1 rep-295
1 rep-300
1 rep-305
1 rep-310
1 rep-315
1 rep-320
1 rep-325
1 rep-330
1 rep-335
1 rep-340
1 rep-345
1 rep-350
1 rep-355
1 rep-360
1 rep-365
i did quite the jump from last year and have a new % to wrk off of the rest of this year. I know I did this on a different day than everyone else, but was not expecting this big of a jump.
265 × 5
275 × 5
295 × 3
335 × 3
365 × 1
375 × 1
105.5-110.5-115.5-120.5-120.5-125.5
modified:
--
5 rounds for max reps of DB DL @ 2x 15,5 kg
> 20 / 19 / 19 / 22 / 21
--
Peace.
315
335
365
385
415
445#
231003: 365-385-410-425-455
male 40
Rx
315, 315, 365, 365, 395, 395
Home gym so I ran out of plates.
70kg
80kg
90kg
100kg
110kg
120kg (failed)
Beginner
40-40-45-50-50-55
275-275-315-315-345-345 (lbs.)
Rx.
120 - 130 - 140 - 150 - 160 - 160
Failed 170kg so final rep back to 160
230-260-280-30-310-320-340 (PR)
225/245/275/275/285/285
M 48 / 174 cm / 83 kg
5 @ 80 kg, touch n go
5 @ 80 kg, touch n go
3 @ 100 kg, touch n go
3 @ 110 kg, touch n go
1 @ 130 kg
1 @ 140 kg
1 @ 150 kg
All double overhand, no HG, then did 1 more @ 150 kg with HG and off course it was nicer.
All time PR is 200 kg, but that was >25 years ago. No need to go down that path anymore.
Deadlifted barefoot for the first time in many many years and liked it. Normally I use my Nike Metcon 7.
Do you guys prefer barefoot or w shoes?
At work on little sleep, decided to try the hex bar so didn’t go for max. Hex bar definitely takes some getting used to.
230x5
240x5
260x5
280x4
280x4
315#
205, 235, 265, 285, 305, 315
5: 295; 5: 315; 3: 335; 3: 355; 1: 365;
1: 385lbs
Stopped at 385lbs since form started to dip some.
m/48 intermediate 125kg-130kg-135kg-140kg-145kg-150kg
110-120-130-140-150-155Kg
Scaled
kept it to sets of 5 at 255lbs
I picked a bar with too little knurling to go real heavy today, so here’s the whole thing:
10x60-90 kg
5x100-120
3x125-130-120-120
5x100-100
Bench press 5-5-5-5
115#-125-130-130(4)
61/5’8”/156
Dead Lifts
5 @ 225lbs
5 @ 255lbs
3 @ 275lbs
3 @ 305lbs
1 @ 315lbs Previous PR
1 @ 325lbs New PR
1 @ 345lbs New PR!!
Felt so good I had to push way past my previous PR!
Deadlift:
x5: 375, 405
x3: 455, 475
x1: 495, refused to drop weight and just kept tugging at 515lbs until I got tired🥲
Looking at your start a d end weight already makes me tired. Nice job!
M/55/217
For load:
5x245, 5x275, 3x295, 3x315, 1x340, 1x370
Deadlift
Build to a 1-rep-max deadlift.
5 reps each weight:
185-205-225-235-245-255-265#
Compare to 231003: same mod, 185-205-225-245-275-275-285#
Yeah this was a bust today: a) my lower back has been tight and midline felt fatigued all day; b) and equal to a), I don't trust my lower back any more; c) I can only load my BB up to 315# at home so a true 1RM attempt was unlikely. I had solid mechanics at 265 but did not want to push the envelope the way I was feeling - listen to the body.
Lincoln - FWIW, I herniated a few discs back in 2018, since then I've gone trap/hex bar only on DLs. Definitely helps having the weight underneath you vs. ever so in front as with a standard BB.
220x5
240x5
260x3
270x3
280x1
290x1 pr
Feeling it so 300x1 PR!!!
220x5
240x5
260x3
270x3
280x1 pr
290x1 pr
Felling it so 300x1 pr!!
225#, 225, 275, 275, 295, 295. Rx rep scheme. One rep max DL is probably in the past for me.
275 - RX
PR from my back injury 2 years ago trying for a 405 PR! Wasn't going to go above 135, but back felt good and rode the hype train until I ran out of time.
110kg
315-345-375-395-425-450(PR)
I let out an involuntary visceral yell during that PR. I recently hit my previous PR of 445 during Deadcember and took this opportunity to try to beat it. I’m not sure I could repeat this ever again!
Compare to’s (5-5-3-3-1-1-1):
231003: 285-325-375-395-405-415-425
230326: 275-320-365-380-390(x3)-410-420
Congrats!!
Awesome work and congrats on the PR my man!
Great job!
Great job!
Awesome job
Very nice!
M/ 30y / 94 kg
150 kg x5
160 kg x5
170 kg x3
175 kg x3
180 kg x1
185 kg x1
General warm up, then:
405x5
500x5
525x3
550x3
600x1
610x1
Good lord!
Wow!
What they said
Respect! Those are sweet numbers.
5-255/265 3-285/295 1-325/345
Compare to: 231003
Thanks!
5-230
5-235
3-240
3-245
1-255(PR)
1-265(PR)
Good job on the PR!
Outstanding!
Nice PR! Congrats!
Kg
As Rx'd
50/60/80/90/100/110
Hi Everybody!
5 - 90 kG (198.4 Lb)
5 - 90 kG (198.4 Lb)
3 - 100 Kg (220.5 Lb)
3 - 100 kG (220.5 Lb)
1 - 110 kG (242.5 Lb);
1 - 111 kG (244.7 Lb);
Doesn't beat my PR - 130 kG (286.6 Lb).
But in the end of this workout, for me, the stimulus was achieved.
Good job!
225-250-265-275-315-325
rxd at the Y.
x5: 315-335
x3: 355-365
x1: 385 - 405 F
405 is PR, bummed I couldn’t hit it today.
You’ll get it next time.
I bet if you try again in a week, you’ll get it! Good work, nonetheless.
Next time!
315-345-365-385-415-445lbs.
Good work, Derek.
Great job!
Phenomenal at what, 165# BW?
60
60
80
80
90
100
in KG’s
M/50/230#
5 @ 185-205
3 @ 235-265
1 @ 285-295
In pounds
5 @ 175
5 @ 195
3 @ 215
3 @ 225
1 @ 235
1 @ 240
M/49/6'2"/185#
Trap bar DL
5 - 300/315
3 - 345/365
1 - 385/405#
Good work!
Nicely done!
As rxd!
295-315-365-405-415-425
Nice work!
Well done!
Thanks!
Thanks!
135-185-255-285-315-335 Fx5@355 so close!
Next time!
Keep at it dude!
Beginner option:
For load:
5-5-5-5-5
150-150-150-160-185
35 yo male 5’6” 160lb over 48 hr fast
Previous 1RM 355
Warm up
5 @ 135 5 @ 185 3 @ 235
5-5-3-3-1-1-1
275-295-315-335-355-360-365
NEW 1RM 365
Nice new PR!
Nice work! Not to mention fasting too.
For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.
132-154-198-220-242-251 lb
155-175-195-205-210-215(Fail)
Female-49-5'2" 147#
5 - 225
5 - 235
3 - 250
3 - 265
1 - 285
1 - 290
1 -
295185/185
205/225
265/285
m/53/175
for my notes
straight bar/hook grip
Hook grip on dead’s…ugh. I like my thumbs the way they are.
275-295-315-335-355-375
5@75 5@80 3@85 3@90 1@95@110
m, 50,90,180
5- 90, 5-100,3-110 ,3-120,1-130,1-140,1-145,1-150
M/40/6’/88kg
5@130, 5@140, 3@150, 3@160, 1@170, 1@180kg
For load:
Deadlift
5-5-3-3-1-1
Build to a 1-rep-max deadlift.
Load: 5 (225)-5(250)-3(275)-3(275)-1(300)-1(300)
Champions Club Scaling Notes
RANT
I still don't know what to do with myself. I have remained just as useless as I was yesterday, or Sunday, or honestly any day this past week...
WORKOUT THEMES
Max output followed by full recovery. Single modality, weightlifting, squatting with an emphasis on pushing and midline stability
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
FORMAT/MOVEMENT QUESTIONS
Does my body agree with my mind that I should go for a 1 rep max today?
Would I be better off working on more sets with multiple reps?
Is 18 total reps enough practice for me based on where my technique is at?
Do I want to save it on the 3's and 5's to make sure I get my best single, or do I want to try to hit a 5 and 3 rep max too?
NEW TO CROSSFIT SCALE
Same format, just do 10+ reps each set
GENERAL FEAR LEVEL: 4
Brain still recovering from Monday’s game?😉
Globo wod: If you are using iron plates today control the weights on the way down. If the gym doesn't like noise use pads under the plates. Dumbbells sub dumbbell deadlifts. If you max the available dumbbells do AMRAP sets with good form. If you are in a hotel gym or the heaviest dumbbells available add up to less than 50% of your existing 1 rep max, warm up both movements, then do 5x100m treadmill sprints on max incline resting between sets, then 3 AMRAP sets of dumbbell deadlifts. Rest as needed between sets.