CROSSFIT AFK
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog

AFK Blog

Fitness at the keyboard

220227

2/27/2022

1 Comment

 

Workout of the day

Deadlift 
5-5-5-5-5 reps

This heavy day is working on lower body stamina and strength. Grip may play a factor in todays session as 5 reps over the course of 5 sets is a moderate amount of volume at a heavy loading. Ideally each set is holding close to a maximum 5 rep lift based off a high percentage close to or above 80% of a 1 rep max. Intermediate athletes can use this day  for building up to a 5 rep maximum lift. Newer athletes should treat this as a skill day to work on mechanics and consistency. 

Scaled

Deadlift
5-5-5-5-5 reps
​
Build up each set with plenty of rest between sets. Load should feel heavy around the 3-4 rep range and tough to squeak out the last rep. 

Foundations

Every 2-minutes on the minute for 16-minutes 
3 dead stop deadlifts
​
This version allows for plenty of time with a light weight to do 8 sets of 3 excellent reps. Technique is the goal. Practice setting the bar up close to the legs and over the middle of the foot while keeping the mid-line stable and neutral. The hips and shoulder should rise together until the bar reaches knee height, then stand tall to finish the rep. Move slow and controlled with a reset on each rep. If at home, dumbbells or a heavy backpack is a great option for todays workout. Standing on step to increase the range of motion is a way to increase the difficulty if needed. 

Post scores and scales to comments. 
1 Comment
Kelli G
2/28/2022 12:20:47 pm

Deadlift
5-5-5-5-5
40# bar

Reply



Leave a Reply.

    AFK Blog

    Our blog will update daily with different workouts and other content regarding nutrition and fitness. 

    Warm-ups

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021

    Categories

    All
    Fitness
    Nutrition
    Workout Of The Day

CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

Meet the coaches
Frequently Asked Questions
No Sweat Intro
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog