This is week 1 of our first strength cycle for both the squat and deadlift. It is very important that you follow the instructions AND warm-ups for both the squat on Tuesday, and deadlift on Thursday.

We will be following the simple, but effective “5-3-1” training method. Because of this, we will not be testing our 1RM at the end of a cycle, but will only add more weight and start the cycle over again. At the end of 3 cycles (12 weeks) we might try to test our 1RM.

When starting these cycles it is highly advised that you be conservative with your starting weights, as you will progress more quickly in doing so, rather than trying to go heavy on day one.

I can’t wait for all the new PR’s these next couple of weeks will bring!!

Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Scorpion

10 Down dog to lizard pose

20 Banded lateral steps

20 Russian KB swings

10 Barbell good mornings

10 Barbell upright rows

Accessory Work

12 min cap

Pull-up strength progression day 5.

Deadlift (1x 5 @ 65%/ 5 @ 75%/ (5+) @ 85%)

20 min cap


5 @ 40%

5 @ 47%

3 @ 55%

5 @ 65%

5 @ 75%

(5+) @ 85%

This is the same format as the back squat. You should have found a 1RM last week which means you only need to multiply it by 90% to find your new “1RM” that you will use for the next 4 weeks. If you did not find a 1RM last week, then you can use your 5RM and divide by 85%, then multiply by 90%.

Some people were asking about scoring if you do more than 5 reps. Don’t worry about changing your reps in wodify, just put the reps you did in the comments. If you put anything over 10 reps, the “1RM” algorithm gets wacky…

Baby Giraffe (Time)

For time: 10 min cap

21 Bar over burpees

directly into…


Deadlift (185/135)

Box jumps (24/20)