Iron Grip CrossFit – CrossFit
Sometimes it’s useful to think in terms of total “volume.” This means the total amount of weight successfully moved in a workout.
Example:
If I do 10 deadlifts @ 100# then 10×100=1,000# of deadlifting volume. I could achieve the same volume by deadlifting 500# for 2 reps. Same volume, but very different training effects.
We typically see much higher volume with lighter weights. But it is helpful to track volume for heavy weights as well. These numbers can be used to inform your weight choices the next time you decide to use the same rep scheme, or if you want to safely and effectively increase your lifting volume over time.
Warm-up
A: Warm-up (No Measure)
10 MB cleans
100 meter Run
10 Wallballs
10 calorie Row
10 MB walking lunges
1 Minute jump rope
B: Warm-up (No Measure)
Work up to 85% 1RM deadlift
Weightlifting
Deadlift (2-2-2-2-2-2-2-2-2-2)
Increase weight each set.
Attempt a new 2-rep max.