Wednesday

220608

Workout of the Day

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.
Compare to 211018.

Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Beginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps

Workout Demo with Horvath and Smith

3
Watch

Comments on 220608

46 Comments

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Christopher Parker
December 18th, 2022 at 4:28 pm
Commented on: 220608
Back squat: 285 / 305 / 315 / 320 / 325

strict press: 75 / 95 / 115 / 125 / 150

deadlift: 255 / 285 / 320 / 325 / 335

M/39/5’9”/195#
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Sebastian Wieczorek
November 13th, 2022 at 5:11 am
Commented on: 220608
November 12th, 2022 
10-8-6-4-2 in kg
bsq	90-100-105-110-115
sp 42,5-45-47,5-(4)-47,5-50
dl 100-110-120-130-140

December 16th, 2021
10-8-6-4-2 in kg
bsq 80-82,5-85-87,5-90
sp 40-40-42,5-45-47,5
dl 90-100-110-120-130
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Clint Michael
October 21st, 2022 at 3:54 am
Commented on: 220608
Squat-135, 185, 225, 245, 260
Press-95, 100, 105, 115, 135
Deadlift-225, 245, 275, 315, 365
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Leonel Manzilla
August 14th, 2022 at 9:07 pm
Commented on: 220608
Backsquat 275 315 345 365 395
SP 95 115 115 135 135
Deadlift 315, 365 405 365 395
PR for 6 DL

4115lb total
(edited)
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Jeff Chalfant
July 1st, 2022 at 2:43 am
Commented on: 220608
Didn't leave enough time for this one. No warmup, almost no build up, and minimal rest. Not optimal. Did all the deadlifts in about 7 minutes...

145-205-245-295-320 missed rep 1
105-110-115-120-135
225-275-335-385-440

went heavier than compare to on x4 squat, x10 press(Pr), and x2 deadlift. all else lighter
presses were super tough after opening with a PR...

180#43%176cm
(edited)
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Morgan Greene
June 26th, 2022 at 4:07 pm
Commented on: 220608
255-275-295-305-315
115-125-135-145-150
295-305-315-325-330
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Tony Martin
June 25th, 2022 at 1:15 am
Commented on: 220608
m/52/76"/274#

BS 115-135-165-185-205
SP 75-95-105-115-125
DL 165-185-205-225-235
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Dan Morris
June 20th, 2022 at 12:40 pm
Commented on: 220608
BS: 185-205-225-245-265

SP: 65-85-105-125-135

subbed hang clean: 135-145-155-165-175

43 / 6’0 / 195
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Jeffrey Howard
June 18th, 2022 at 6:56 pm
Commented on: 220608
M/26/5'8"/170lb
CrossFit AFK

275lb-295lb-315lb-335lb-365lb(PR)
90lb-100lb-110lb-120lb-130lb(1 rep still a PR)
335lb-355lb-375lb-395lb(PR)-405lb
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Juan diego Jáuregui
June 13th, 2022 at 5:00 am
Commented on: 220608
Black, an example of how your general warm-up went for this, woo, woo, woo, wooou
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Bj Robles
June 11th, 2022 at 6:00 pm
Commented on: 220608
365
155
405
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Troy Bruun
June 10th, 2022 at 10:39 pm
Commented on: 220608
Biked at the Ridge ~9 miles
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Fabian Delaflor
June 10th, 2022 at 10:24 pm
Commented on: 220608
Bs 
10-95
8-115
6-135
4-155
2-175

Sp
10-45
8-65
6-75
4-85
2-95

Dl
10-135
8-155
6-175
4-195
2-215
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Coastie Nick
June 10th, 2022 at 7:54 pm
Commented on: 220608
BS: 175-205-245-265-290
ShP: 105-115-120-125-130
DL: 255-320-355-390-415

BS: 165-195-235-260-285
ShP: 100-110-120(F- 5 reps)-125(F- 1 rep)-125(3 reps)
DL: 235-285-330-380-405

200930:
BS: 155-185-225-250-275
ShP: 95-105-115-125-135
DL: 225-275-320-370-390
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Luis Oliveira
June 10th, 2022 at 1:18 am
Commented on: 220608
BS 60 - 70 - 80 - 90 - 100 Kg

SP 30 - 35 - 40 - 45 - 50 Kg

DL 90 - 100 - 110 - 120 - 130 Kg
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Brian Louchis
June 9th, 2022 at 5:18 pm
Commented on: 220608
BS: 135-165-185-205-225
SP: 95-100-105-110-115
DL: TBC

Compare to 211018:
BS: 165-185-205-225-245
SP: 95-100-105-110-115
DL: 185-225-255-285-305

Compare to 200930: same
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Adam Pequignot
June 9th, 2022 at 4:20 pm
Commented on: 220608
M/42/140lb

BS - 165, 185, 205, 225, 245lb
SP - 95, 100, 105, 115, 125lb
DL - 155, 185, 225, 245, 270lb
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Jon Wilson
June 9th, 2022 at 3:31 pm
Commented on: 220608
BS
135-185-205-225-250
SP
95-115-135-145-155
DL
225-275-275-300-320
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Travis Schwartz
June 9th, 2022 at 11:16 am
Commented on: 220608
10-8-6-4-2
BS
215-225-255-275-315
SP
95-105-115-125-135
DL
240-290-330-360-380
(edited)
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Antonio Alves
June 9th, 2022 at 7:24 am
Commented on: 220608
modified
--
5 AMRAP sets in 1minute, followed by 1 minute rest, of:

DB Shoulder press @ 2x 12.5 kg:	 	14 + 11 + 10 + 10 + 10
DB Front squat @ 2x 12.5 kg:		  	17 + 16 + 16 + 17 + 20
DB Deadlift @ 2x 15 kg: 						22 + 21 + 23 + 23 + 27
-
10 km biking before WOD.
Peace.
(edited)
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Wakon Childers
June 9th, 2022 at 6:25 am
Commented on: 220608
135/185/205/215/225
65/85/95/105/115
225/245/265/280/310
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Ralph Keeley
June 9th, 2022 at 4:16 am
Commented on: 220608
M/36/6'/172#

BS: 185/225/265/275/285
SP: 95/110/125/140/155(f1)
DL: 135/225/275/315/335

Deo gratias
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Aaron Brumit
June 9th, 2022 at 3:59 am
Commented on: 220608
Back squat 165x10-185x8-195x6f on 4-185x4-205x2f

Shoulder press 75x10-85x8-90x6-95x4f on 4
Pulled a muscle in my neck on the set of 4 so I had to stop there. 

Deadlift TBD
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Derek Eason
June 9th, 2022 at 3:01 am
Commented on: 220608
CrossFit Train 97333
Corvallis, Oregon


Back Squat: 205-225-255-275-310lbs.
Shoulder Press: 95-115-125-135-145lbs.
Deadlift: 275-325-375-400-425lbs.

*No Belt.

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Christian Simpson
June 9th, 2022 at 12:35 am
Commented on: 220608
9/30/20: sq 255#, Sh: 140#, DL: 320#
101821: sq: 255, Sh: 125, DL: 325
Today:
Sq: 185#/205/255/275/300
Sh press: 95#/105/115/130/140
DL: 205#/255/285/315/365
(edited)
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Christopher Clark
June 8th, 2022 at 10:55 pm
Commented on: 220608
BS 185, 225, 245 ,275 ,315

SP 95, 115, 135, 145, 155

DL 185, 225, 275, 315, 335

Reps 10, 8, 6, 4, 2
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Jonathan Elmore
June 8th, 2022 at 10:54 pm
Commented on: 220608
BS 95-135-165-195-215-235
MP 95-115-135-145-145
DL 135-165-185-235-255
Comment URL copied!
Sam K
June 8th, 2022 at 10:15 pm
Commented on: 220608
10-8-6-4-2 reps of:
Back Squats: 225, 255, 265, 280, 300
Shoulder Presses: 95, 135, 155, 165, 170
Deadlifts: 275, 345, 385, 435, 455(f)

M/30s/225lbs

Son(14):
95, 115, 125, 145, 165
55, 75, 85, 95, 105
135, 155, 175, 195, 225
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Shane Azizi
June 8th, 2022 at 10:08 pm
Commented on: 220608
Back squat 135-155-185-225-275 reps
Shoulder press 95-100-105-110-115 reps
Deadlift 225-275-285-295-300 reps Rx
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William Laerte
June 8th, 2022 at 10:02 pm
Commented on: 220608
bs  40 50 60 70 80 kg
psp 20 30 32 36 400 kg
dl 50 60 70 80 80 kg
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Aaron Leslie
June 8th, 2022 at 8:20 pm
Commented on: 220608
BS: 155, 175, 195, 225, 245
SP: 65, 85, 105, 115, 135
DL: 155, 175, 195, 205, 225
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Chris Meldrum
June 8th, 2022 at 7:32 pm
Commented on: 220608
“Crazy Eights”
Back Squat 8-8-8-8
Shoulder Press 8-8-8-8
Deadlift 8-8-8-8

BS: 205-225-245-260x7
SP: 95-105-120-130
DL: 255-280-305-325

Stole this from a workout I used to do in college, but with bench press.  First set of 8 is easy – not a warmup, but shouldn’t be difficult.  Second set is a weight you know you can hit for 8 reps.  Third set is a weight you are pretty sure you can hit for 8 reps, but it will be tough.  Last set is a weight you are not sure you can hit.  Each set should be done about 3 minutes apart, so you get about 2 minutes of rest in between (less than usual).
 
This was a nice change of pace.  Pretty close on back squat, that last rep was almost there.  Shoulder press weight was perfect – could not have gotten 135x8.  Deads weight also good, 325 was a real struggle but no rounding.

49m/5'10"/180
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Steve Day
June 8th, 2022 at 6:46 pm
Commented on: 220608
BS-135,155, 175, 205, 225lbs
SP - 75, 85, 90, 95, 105lbs
DL - 215, 225, 245, 265, 285lbs
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Kobe Breazeale
June 8th, 2022 at 5:11 pm
Commented on: 220608
Squat - 125 135 145 150 155#
Shoulder Press- 65 75 85 95 100#
Deadlift - 145 155 165 175 180#
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Erik Rogne
June 8th, 2022 at 4:07 pm
Commented on: 220608
Squat - 225 285 315 365 405#
Shoulder Press - 95 115 135 145 155#
Deadlift - 135 225 285 315 365#
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Jim Rix
June 8th, 2022 at 3:23 pm
Commented on: 220608
Mike A, nice job, especially the squats, with a 20# vest.
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Jim Rix
June 8th, 2022 at 3:18 pm
Commented on: 220608
BS 165-175-185-195-205#
SP 70-80-85-90-95#
DL 215-230-245 then stopped. Hammie was feeling sketchy.   Wish my squats were as deep as Horvath’s and Smith’s. 

211018
BS 165-175-185-195-210
SP 70-80-85-90-95
DL 215-230-245-265-270#

59/5’8”/155
(edited)
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Dave Roberts
June 8th, 2022 at 2:50 pm
Commented on: 220608
Squat
155 - 205 - 225 - 235 - 245
Shoulder press
95 - 115 - 135 - 155 - 165
Deadlift
155 - 205 - 225 - 245 - 245 

Used all the weights I have, had some left in the tank for squats and deadlift.
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Alexandre Beaulieu
June 8th, 2022 at 2:45 pm
Commented on: 220608
BS: 225/255/275/305/325
SP: 115/135/150/160/170
DL: 275/315/355/385/405

M/35/192
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Harris Harr
June 8th, 2022 at 2:12 pm
Commented on: 220608
Squat - 185, 195, 235, 285, 295
DB shoulder Press - 25, 35, 40, 45, 50
Deadlift - 165, 275, 285, 325 x3, 335
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Jade Teasdale
June 8th, 2022 at 1:49 pm
Commented on: Workout Demo with Horvath and Smith
Impressive Work! Someday...maybe. 😅😁
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Florin Dediu
June 8th, 2022 at 1:00 pm
Commented on: 220608
BS 60/80/90/100/110 Kg
SP 40/45/45/50/55 Kg
DL 60/70/80/90/100 kg
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Charles Meyers
June 8th, 2022 at 12:23 pm
Commented on: 220608
Back squat 10-8-6-4-2 reps
95-135-165-200-255
Shoulder press 10-8-6-4-2 reps
55-65-95-130-155
Deadlift 10-8-6-4-2 reps
115-155-165-245-280
42:15
(edited)
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Mike Andridge
June 8th, 2022 at 10:57 am
Commented on: 220608
w/20#vest--
BS 135/155/185/205/225
SP 65/75100/120 F/120
DL 145/165/185/220/235
vest just made it "odd"
m/52/175
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Park Hyunwook
June 8th, 2022 at 8:14 am
Commented on: 220608
m/49/86

bs 175-205-235-265-295
sp 85-115(5)-105-125-145
dl  195-245-275-305-335#
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Chris Sinagoga
June 8th, 2022 at 3:16 am
Commented on: 220608
Champions Club Scaling Notes

RANT
One of the things I've come to realize is that the idea of "gaming" a workout or a max effort set means, to me, that you're not doing CrossFit to get you better at something else, but rather to just get better at CrossFit, itself. For example, I read this workout's purpose as being to use stamina/fatigue to challenge our barbell strength; if I truly wanted to do that, I'd make the 10s and 8s and 6s as heavy as I can, then if the 4s and 2s suffer, so be it. Cutting the weight down on the early sets would be serving a different purpose. Actually... I don't feel like doing the math, but I wonder what strategy would produce the highest total weight lifted for each exercise.

WORKOUT THEMES
High output followed by long rest. Using stamina/fatigue to challenge barbell strength. Squatting, more squatting (emphasis on pushing), and pushing overhead are also themes.

					SHORT			MEDIUM			LONG

LIGHT

MEDIUM

HEAVY														x*

*I say medium-long because the cumulative effect of the workout has a big effect on the later sets

SCALING FOR LIMITING FACTORS
Coordination - pick 1 movement and just do sets of 10
Stamina - do all sets of 6 or 8 for each movement
Strength - all sets of 2

MY STUFF
All that trash talking in the rant... and I kinda checked the box today. Just did back squats, 185 for sets of 6-10.

GENERAL FEAR LEVEL: 6
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