Last week we gave quick mention to our upcoming Holiday Challenge and the reason behind it. Today, we reveal the full details.
Level I: The workout will be scaled to the 15-12-9 rep scheme. Deadlift scaling in the ranges of 105-125 for women, and 155-185 for men will be permitted. Handstand pushup modifications will also be allowed.
Level II: The workout will consist of 21-15-9 reps of deadlifts and handstand pushups. Deadlift loads will be scaled to 125-155 for women and 185-225 for men. Handstand pushup modifications will also be allowed.
Prescribed: The workout will be performed as “Rx’d.” 21-15-9 reps of deadlifts at loads of 155 for women and 225 for men. Handstand pushups will also be performed without any assistance form bands or boxes.
All participants must perform Part 1 of the challenge on December 1st (if you won’t be around that day, you may make it up beforehand) and have their official time witnessed by a coach. Six weeks later, on January 12, all participants will re-test their previous times during the 2nd and final part of the Holiday Challenge.
Athletes with the greatest improvements in their times will be awarded prizes for each division. All athletes must start and finish in the same division in order to be eligible for prizes.
Keep your training consistent and clean eating habits during the holiday season and you just might be the one to take home some cool prizes!
ANNOUNCEMENT: There will be NO CrossFit classes on Thanksgiving Day through Saturday, 11/27. Regularly scheduled classes will resume on 11/29 at our new home, CrossFit Inland Valley!
WOD – 11.23.2010
5/3/1 Deadlift – Week 4 (Deloading)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM
AMRAP 10 Mins
5 Push Jerks (Heavy)
Use the calculator (generously provided by our friends at Brickhouse CrossFit) to find your work sets for today.
Enter your 1 Rep Max below to calculate your 4 week cycle
|Set 1||Set 2||Set 3|
|Week 1||5 x 65%||5 x 75%||5+ x 85%|
|Week 2||3 x 70%||3 x 80%||3+ x 90%|
|Week 3||5 x 75%||3 x 85%||1+ x 95%|
|Week 4 (deload)||5 x 40%||5 x 50%||5 x 60%|