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Strength – 15 minutes
Build to Heavy Set of 3 Deadlifts
- Increasing in weight, going heavy, but not A 3 REP MAX
- Looking to move very well at these heavy loads
- Deadlift focused two part workout
- Going heavy, but not A 3 REP MAX in the strength portion
- Looking to move very well at these heavy loads
- Weight within the workout should be relatively light
- Athletes should be capable of completing 30+ when fresh
- These are box overs, not box jumps
- No need to stand to full extension at the top of each rep
- Choosing our barbell weight based off the push jerk
- Lighter weight than we did last Wednesday
- Should be able to complete 21+ when fresh
- Ideally going unbroken within the workout
The workout for this Friday, and the following 4, will be the Open workout. Not knowing what the Open workout or movements will be, I will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. This structure will remain the same for the four weeks that follow.
Conditioning WOD – 16 minute Cap
4 Rounds for time of…
21 Deadlifts 135/95
15 Box Overs 24/20
9 Push Jerks 135/95
Whenever we do burpees lateral over the bar or a dumbbell, we talk about using the lean or momentum to our advantage. This momentum can help carry us to where we want to go with less effort. Let’s think of a box jump over as a beefed up version of that. Whether athletes choose to go lateral or face the box for their jump, we can lean towards where we want to go and spend less time on the box. Minimizing time spent on the box and using momentum allows athletes to cycle reps faster and easier. There are many ways to complete a box over. This is just another tool in the tool belt.
Resetting the Bar
We’ve talked recently about different ways of getting the bar into position in the overhead squat in order to set ourselves up for success. We can do the same thing when cycling reps of the push jerk. The first, and most common way to cycle a bar, is to use the momentum from the top to carry us into the dip. This is undoubtedly the faster way to get reps done, but has the tendency to pull us out of position. The slower, but more balanced method, is to pause on the shoulder before dipping and driving the bar overhead. With the goal today being to hold on for all 9 reps each set, athletes can use one or both of these methods. Whichever ones keeps them moving well is the best one for them.
Stance & Grip
When we complete a movement like the snatch, we are looking for the hands to be wide enough that the bar sits very high up on the body. This allows for an easier jump of the weight overhead and a fast turnover. The opposite is true when cycling reps on the deadlift. We don’t want the hands wide so the arms are short, we want to hands narrow so the arms are as long as possible. This allows for a quick lockout of each rep upon standing. Bringing the feet in a touch and the hands in a touch can help accomplish this. To see the difference, note where the bar sits on the legs with a wide stance and grip. Reset to a more narrow position and note where the bar sits on the legs here. It should be sitting lower with the narrow stance and grip. As long as we maintain points of performance, narrow is the preferred method.
If we were to wear a back brace, it wouldn’t allow us to flex or extend at all. We would only be able to move at the hips and legs. In quite literal terms, our back now serves as a brace and not a function. We can bring this idea to the workout today. The goal is to create a brace with our abdominals, back muscles, and upper back. Using the muscles and joints above the waist as a brace allows the muscles and joints below the waist to be the primary function of the deadlift.
- Although light, we can aim for 2-3 sets from the beginning
- 2 Sets: 12-9
- 3 Sets: 7-7-7 or 8-7-6
- Keep these steady for the first three rounds
- Push the last round a little faster than the first three
- Ideally going unbroken throughout
- Find a balanced dip position and these reps will go up easier
- Smooth is fast here
*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.
CFR ENDURANCE WOD – 35 MIN Cap
5 rounds for time complete…
15 Deadlifts 95/65
12 Push Jerks 95/65
9 Box Overs 20″
9/6 Calorie Bike
12/9 Calorie Ski Erg
15 Ball Slams 30/20
*Add on second onto time for each rep not complete under time cap (ex – 35:09)