Deadlift 5-3-1-5-3-1-5-3-1 reps
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Stimulus and Strategy:
Today is a heavy deadlift day. The sets are arranged to build significant volume under relatively heavy loads. As a general guideline, start your first set at about 70% of your 1-rep max, and aim to increase the load with each wave. We last tested a 1-rep-max deadlift on July 22, and again as part of the CrossFit Total on Aug. 14. Use those numbers to help choose today’s starting weight. Remember that “heavy” is relative to each athlete’s capacity and mechanics. The goal is heavy sets with good technique. If you show mechanical faults at any point during your warm-up or working sets, correct them before you add weight. To reduce the risk of injury, you may even need to lower the weight before you continue.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Deadlift
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Comments on 261113
68 Comments
3@275
1@300
5@245
3@285
1@310
5@265
3@295
1@320
Did Tommy G3x instead
For time: (with 20# plate carrier)
300-meter farmers carry (35# DBs)
Then, 3 rounds of:
7 power cleans (105#)
9 push-ups
Then,
42 burpees
Then, 3 rounds of:
5 pull-ups
7 deadlifts (205#)
Then,
200-meter farmers carry
21:20
Scaled DB weight for availability and BB weight for what my
body was telling me. Was not going to hit today's WOD Rx anyway (no 1RM for me)
and thought about Jim Rix’s note to HQ from yesterday, so I chose to do this
newly released, yet to be programmed, Hero WOD to honor a highly decorated,
recently lost, combat veteran. Plus, it included the DL movement.
Hooah! RIP, brother.
Thomas “Tommy” John Grasso died unexpectedly from a sudden
illness on May 7, 2026, while working a security detail in Hickory, North
Carolina.
Throughout his military career as a Green Beret with the 3rd
Special Forces Group at Fort Bragg, North Carolina, Sgt. 1st Class Grasso
received numerous awards and decorations, including the Silver Star, the Bronze
Star Medal with Valor, the Bronze Star Medal, the Army Commendation Medal with
Valor, the Army Commendation Medal, the Army Achievement Medal, the Meritorious
Unit Commendation, the Combat Action Badge, the Combat Infantryman Badge, the
Parachutist Badge, the Special Forces Tab, and several other honors recognizing
his exemplary service and sacrifice.
Grasso was recently nominated for the Medal of
Honor.
Well done, Lincoln! Those new ones hit a certain way yesterday. Excellent choice.
Completed at the new gym which has the Rogue calibrated steel plates. Weights in KG!
140-160-170
140-150 (dumb)-175
150-165-180
All with belt. I took it a little easy today, didn't want to hurt a tender back. I think these range from 308 - 396 lbs. PR is 415 lbs.
*Completed immediately after 261024. Echo bike calories and heavy wall balls. What a gasser!
Nice work!
2: 165
3:175
245/265/295
265/285/315
285/305/340
Felt pretty good. L.h. grip still not back to normal, had to hook grip on that side. Last round did dead stop for 5 and 3. 340 is best since post-surgery.
53m/5'10"/185
Rx
Round 1: 335,365,385
Round 2: 365,405,425
Round 4: 405,435,495
No belt 🙃
Deadlift 1RM max = 348lb
205, 235, 265, 225, 255, 285, 245, 275, 305
85-95-105/115-125-135/145-155-165
*Wore a Belt.
225x7 warm up
255x5
285x3
305x1
320x1 (new PR)
295x3
225x5
225x5
275x3
305x1
Pretty happy with this workout.
M/45/165
65-75-100
75-90-100
90-100
335-365-395
365-395-425
Impressive push!
205-225-245
235-265-265
Rx
308/330/352
330/352/374
352/374/407
140 - 150 - 160
150 - 160 - 170 kg
m42 / Bw: 64kg
80kg
90kg
80-80-80
85-85-85 lbs
335-385-445
350-400-450
70-80-90
75-85-95
70-80-90
275/285/295
315/325/330
110-125-140
120-130-155
143/153/163
150/160/175
245-295-345
255-305-355
This is right about where I’m at & im gonna copy. Thanks for sharing.
175 195 200
185 210 235
155-175-195-175-185-210-190-200-240
175-195-215
190-210-230
205-225-255
225-275-315
245-295-335
275-315-365
Deadlifts
5-3-1
5-3-1
5-3-1
225-230-235
230-235-240
235-240-245
On a recent 1rm of 255
Each set done every 2:30.
-5 DB deadlifts ((2) 35 lb DB’s)
-10 GHD’s
-20 pulls on rower
7 rds + 3 reps
———————
Every 2’ for 2x:
-10 oblique crunches each side (35 lb DB)
-15 push-ups
315-325-365
345-365-395
375-385-425#
5-3-1 @175#
5-3-1 @195#
5-3-1 @225#
285-355-395
185 205 225
205 225 255
110 120 130
110 130 140
110-120-130
120-130-140
130-140-150kg
💪
120#
140#
180#
Deadlift
5@225, 3@285, 1@305
5@305, 3@315, 1@335
5@335, 2@355
120-130-140
130-140-150kg
365-390-425
425-445-475
220-245-290#
225-250-265#
275-295-315
295-315-335
315-335-365
235 - 255 - 265#
205 - 225 - 235#
130/140/160
150
45 50 60
50 55 65 kg
70-75-80
75-80-85kg