CrossFit Announces November 25th Workout: A Test of endurance adn Strength
CrossFit has released its Workout of the Day (WOD) for November 25th, 2023: a challenging combination of deadlifts and an 800-meter run, completed for three rounds. The workout is designed to push athletes’ cardiovascular endurance alongside their strength and power,demanding a strategic approach to pacing and weight selection.
This workout,designated 231125,builds on a similar WOD from June 18th,2023 (230618),offering athletes a benchmark to measure progress. The combination of a barbell movement and running is a staple of crossfit programming,testing full-body fitness and mental fortitude. Athletes are encouraged to post their completion times to the CrossFit community for comparison and accountability.
Workout Details:
* Rounds: 3
* For Time:
* 25 Deadlifts
* 800-meter Run
* Weight:
* ♀ 155 lb
* ♂ 225 lb
Scaling Options:
CrossFit provides scaling options to accommodate varying fitness levels and limitations:
* Intermediate: 20 Deadlifts, 800-meter Run (♀ 125 lb, ♂ 185 lb)
* Beginner: 15 Deadlifts, 400-meter Run (♀ 55 lb, ♂ 75 lb)
Movement Modifications:
Athletes can modify the deadlift by elevating the barbell, reducing the range of motion, or using dumbbells. Choice movements include sumo deadlifts with a barbell or kettlebell,or good mornings. The 800-meter run can be substituted with 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.
Strategy and Technique:
The recommended weight for the deadlifts should allow for completion of reps in under two minutes. Athletes are encouraged to maintain a tight form, imagining resisting an external force pulling the bar away from the body, keeping it close throughout the lift.
Resources:
* The Deadlift
* Pose Running Drills | Pose Alignment
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