Workout: Every 60 seconds:
Deadlift 2-2-2-2-2-2-2-2-2-2 reps
Accessory: 3×10 GHD Sit-ups
Is That All?
This photo comes from my good friend and fellow CFHQ Flowmaster, Cherie Chan. Cherie has been around the CrossFit community for years and formerly was the owner of CrossFit Verve in Denver, CO.
This is a common question that is frequently asked during a classic heavy day. These are days when the workout consists of one movement with the goal being to go heavy. No conditioning; no multi-parts to the workout -One workout requiring 100% effort.
Often times we are asked “Is that All?” or “What about conditioning?”. Most people looking at the workout-of-the-day on the blog will wonder, “what will we do for the rest of the hour?”.
A well run Heavy Day should take the full hour and often times longer. The first part of the class consists of a general warm-up. The warm-up should not be too taxing, as the goal is to raise your core temperature and take your body through a full range of motion about the joints.
Following the general warm-up comes the specific warm-up. This is when we review the mechanics and refine movement patterns with a dowel or very light barbell. If you are fighting for good positioning, you should already be a little bit tired at this point in the class.
The next step requires warming up with the barbell using light loads, until you find your working-weight. Your working-weight for a heavy day should be at least 80% or higher of your 1RM on the given lift. Each heavy set should require full focus and effort, resting no less than 2 min between sets.
Following the heavy workout is a cool down. This can either be approached as Accessory work, stretching or even hopping on the rower or bike, but keeping intensity very low.
Notice in the photo, Cherie’s entire session took 70min and this is without a cool down. She only rested 2 min between sets.
With a properly run heavy day, there will be no time to do a conditioning workout afterwards.