CrossFit / GPP
Open today's workout, train, and use the mastery nudges when useful.
CrossFit / GPP
Daily workouts and education.
Daily Workout
Open the app and do today's CrossFit / GPP session. Previous workouts are available for reference.
Session Length
60 minutes
CrossFit / GPP
Today's workout with prep, scaling, and movement development.
Wednesday ยท Jul 1
For load:
- Deadlift 5-5-3-3-3-1-1-1-1 reps
- Score heaviest successful load.
Safety rule
Stop or scale down if pain increases, technique changes, or you cannot control the position.
Prep
Warm up the exact movements you need for today.
- Easy bike: 5 minutes
- Hinge Mastery Map screen: 5 toe touches, 8 dowel hinges or wall tap hinges, then 6 empty-bar deadlifts
- Deadlift position ramp: 2 rounds of 8 hip hinges, 8 glute bridges, 6 empty-bar deadlifts
Scaling
Adjust the workout so you can keep the intended stimulus.
- Build gradually before the first work set
- Rest 2-4 minutes between heavy sets
- Stop adding load if the start position or brace changes
Development
Small mastery nudges tied to today's movements. Pick the useful idea; do not turn this into another workout.
- Deadlift mastery nudge: use the Hinge / Posterior Chain Mastery Map. Own toe touch, hinge position, bottom-of-RDL control, and hip-extension lockout before chasing load.
- Posterior-chain benchmark: hip extension, hamstring curl, or controlled RDL, 3 sets x 8-10. Long-term goal is stronger hamstrings without losing pelvis or spine position.
- Trunk strength nudge: Zercher hold or heavy front rack hold, 3 sets x 20 seconds. Build the brace that lets heavy pulls stay organized under fatigue.
Notes
- Log your score or scaling if it helps you track progress.
- Development is optional. Use it as a small nudge toward cleaner movement, not a second workout.
- Scale the workout so the intended stimulus is still clear.
- Upgrade to coaching when you want form review, assessment interpretation, or deeper customization. Book a Movement Consultation.