7.6.17 Workout of the Day

Who doesn't go to Mexico without their 843 YETI?

Tandi, Playa Del Carmen

Hero Week

CrossFit and ICT

HERO Marston

AMRAP in 20 minutes

1 Deadlift (405/285 lbs)

10 Toes-to-Bar

15 Bar Facing Burpees

Skill: 10 minutes on anything you need to work on

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Today you get a crack at the hero WOD Marston. The obvious crux of this workout is the heavy deadlift. It’s RX’d at 405/285. Today you need to make a good choice on what weight you plan to use. For some of you this weight, though heavy, will be doable for the workout. That will be the minority. There will no doubt be some who’s 1RM is close to the prescribed weight. You may be tempted to go for it. There are a few things for you to consider when making the decision. How recent is your 1RM? Have you been in for the multiple CrossFit Totals we’ve done this year? Have you been regular in your training? How’s your deadlift technique? These are questions that you need to think about when considering the load to use. For someone who’s 1RM is around the prescribed weight, but it’s an old 1RM, they’ve been getting in regularly, and there have been improvements in strength and technique, it may be doable to do today’s deadlifts with that heavy weight. If not, today select a weight that is around 90% of your 1RM. You’ll get some singles at that weight coupled with some gymnastics movements. This will give you exactly what you need today.