Workout Description

Why This Workout Is Easy

This is a self-paced strength session with built-in recovery between sets. The average CrossFitter will perform 4-6 total sets (12-18 reps) over 10 minutes, with ample rest between attempts. Despite using heavy loads, the low volume, complete recovery periods, and absence of metabolic conditioning make this a straightforward session. The deadlift is a fundamental movement, and 10 minutes provides plenty of time to build intelligently without time pressure creating additional stress.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): This is maximal strength development at its purest. Building to a 3-rep max deadlift is one of the highest expressions of absolute strength in CrossFit.
• Flexibility (4/10): Deadlifts require adequate hip hinge mobility and hamstring flexibility for proper setup position, but demands are moderate rather than extreme.
• Power (3/10): While deadlifts have an explosive component off the floor, a 3-rep max is predominantly a strength grind rather than pure explosive power output.
• Stamina (2/10): Very low total volume with only 3 reps per set and perhaps 5-8 sets total over 10 minutes. Not a test of muscular endurance.
• Endurance (1/10): Pure strength work with full recovery between sets. No cardiovascular demand as athletes rest as needed between heavy attempts to maximize load.

Movements

• Deadlift

Scaling Options

Newer lifters: Work to a challenging set of 5 reps, not maximal. Limited mobility: Use trap bar deadlift or elevate plates on 2-3 inch blocks. Technique issues: Perform 5 sets of 3 reps at consistent moderate weight (65-75% estimated max) focusing on perfect positioning. Extend time to 12-15 minutes if needed for proper warm-up progression.

Scaling Explanation

Scale if you round your back under load, cannot maintain bar path close to shins/thighs, or have less than 6 months deadlift experience. Priority is pristine technique over absolute load - a 3RM should look identical to your warm-up sets. If you cannot hinge properly or touch the bar at floor height, elevation or trap bar variations are essential. Building proper movement patterns now prevents injury and accelerates long-term strength gains.

Intended Stimulus

Maximal strength development session targeting the phosphagen energy system. The 3-rep max allows for sufficient volume under heavy load while maintaining technical precision. Develops neuromuscular coordination, posterior chain strength, and teaches tension management at 90-95% intensity. The 10-minute window creates urgency while allowing adequate recovery between working sets.

Coach Insight

Build methodically: Empty bar x5, 135x5, 185x3, 225x3, then add 20-40 lbs per set based on feel. Take 90-120 seconds between heavy attempts. Final 3RM should feel like an 8.5-9/10 effort with all three reps clean. Focus setup: feet hip-width, shoulders over bar, lats engaged, neutral spine throughout. Push through the floor rather than pulling the bar. Reset between each rep - no touch-and-go. Most athletes underestimate their 3RM capacity; if the second set of 3 feels easy, jump 30-40 lbs.

Benchmark Notes

This workout tests absolute deadlift strength and proper mechanics under a heavy triple. The 10-minute window allows adequate warm-up and multiple build sets. L1 (135 lb) represents a beginner working with basic loading, L5 (315 lb) is the classic three-plate standard for an intermediate male, and L10 (545 lb) reflects elite posterior chain strength. The 3RM sits around 85-90% of a true 1RM, testing strength capacity without the technical precision demands of a max single.

Modality Profile

Deadlift is a barbell movement with external load, classified as Weightlifting (W). Single movement workout = 100% of that modality.