Wednesday, Feb. 25 CrossFit Workout of the Day
Deloads are periods of time in which you give your body an “active rest.” A typical deload week is comprised of either following your normal training routine with 50 to 60% of your normal load or dropping all the weightlifting and training with bodyweight exercises for a week. You’re still staying active, but the heavy stress has been lifted off your joints.
Deload weeks in weight training are one of the most overlooked tactics for healthy progression in the gym. Training heavy weights without a deload will eventually lead to an athlete becoming tired and irritable at the gym, unable to break through plateaus and more prone to injuries.
The purpose of deload weeks
Deload weeks are designed to give your body a chance to recuperate after weeks of training heavy and breaking PRs. The human body simply isn’t designed to constantly increase the weights week after week without ever taking a break or slowing down. Deload breaks let your muscles rebuild and give your joints times to heal and grow stronger.
The benefits aren’t only physical; deload weeks are also good for the mind. They let you take a break from the intensity of training hard day in and day out. A week of easy, fun movement works wonders for the mind. You’ll really notice this when you allow yourself to get back to the gym and work hard.
Failure to take the occasional deload week will actually hinder your progress. Lifting week after week without rest isn’t sustainable for most people. When you come back from a deload week, you’ll notice you feel more refreshed and ready to hit the weights.
Have fun, practice those bodyweight skills and prepare to get after the Open this weekend.
— Coach Nicole
Warm up
3 rounds not for time:
20 reverse lunges
20 sit-ups
50M heavy farmers carry
Strength
Romanian squats
Work up to 4 x 4 working sets/leg
Conditioning
Fitness
10-minute AMRAP:
6 push press
8 goblet squats
10 overhead plate lunges
Performance
10-minute AMRAP:
6 push press (135/95)
8 front squats (135/95)
10 overhead barbell lunges (135/95)
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