VIDEO: INTENSITY GETS RESULTS

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CrossFit:

Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 85-90% of that weight for the fourth and fifth sets.

Then,

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Dumbbell Thruster, 50/35 lbs

7 min CAP
Competition: 185/135# 40/30#
Performance: 135/95# 30/20#
Fitness: 95/65# 20/10#

Video:

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. CrossFit Seminar Staff member James Hobart discusses relative intensity and scaling and explains, "This is why our program differs by degree and not kind."