WOD: Friday 251010

• Coaching Brief & Class Overview

Today’s class is a Deadlift Heavy Day combined with a benchmark-style conditioning piece. We’ll start with mobility and activation focused on the hips, hamstrings, and spinal stability before moving into controlled barbell prep. The main strength focus is establishing a heavy 3RM deadlift, where athletes should aim for technical consistency while pushing near-maximal effort. After that, “Give Me Novacaine” brings a fast, aggressive test of posterior chain stamina and lower-body endurance through a 9-15-21-15-9 couplet of deadlifts and box jumps. This is meant to be uncomfortable—athletes should manage deadlifts in 2–3 quick sets on larger rounds and keep box jump rhythm steady with controlled step-downs. The back half (15–9) should be a push and a strong finish.

Strength: deadlift

Take 15:00 minutes

Establish a 3RM Deadlift

Goal: 90% of 1RM

Metcon: “Give Me Novacaine”

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 225/155lb, 102/70kg

Box: 24/20in

Score: Time

Time Cap: 15:00

Accessories:

For Quality

3 Sets:

1:00 Weighted Forearm Plank

1:00 Sorenson Hold