CrossFit | 190815
Thursday

190815

Workout of the Day

101

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

Post rounds completed to comments.

The Deadlift

1

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood. If you want to get stronger, improve your deadlift.

Read the 2003 CrossFit Journal articleThe Deadlift

Comments on 190815

104 Comments

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Doug Brubacher
May 18th, 2021 at 3:40 am
Commented on: 190815

CFWUx2 10*45dl 10*135dl

3r +350m run

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Chris Eickelmann
September 14th, 2020 at 11:45 am
Commented on: 190815

M/37/6'0.5"/160#


4 rounds + run 400m + 5 reps


Rx'd

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Joe Abache
July 21st, 2020 at 6:01 pm
Commented on: Scoliosis

I knew it involved curvature but not to the extent that there are specific labels etc.

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Daniel Wayhs
May 12th, 2020 at 4:52 pm
Commented on: Scoliosis

Useful article!

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Kury Akin
November 5th, 2019 at 2:15 pm
Commented on: 190815

Sub FS@45kg, burpees. 16 AMRAP in 30 second bursts with 30 second rests each minute. 130 reps. 10 squats first round and all remaining squats and burpees in sets of 8 each round. Workaround for knee and lower back injuries.

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Felix Seraphin
October 8th, 2019 at 3:31 am
Commented on: 190815

AMRAP 20 minutes: 6 rounds completed + run:)))

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Mike de Graauw
September 21st, 2019 at 6:45 pm
Commented on: 190815

3 rnds + 400


Subbed 400m row for run. Still can’t do hi impact on knee. But DLs felt good


M/60/6’2”/230

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Clint Michael
September 11th, 2019 at 12:15 pm
Commented on: 190815

4 rounds plus 150 meters

BW=210 lbs.

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Chase Hiland
September 10th, 2019 at 9:19 pm
Commented on: 190815

M/34/5'10"/190


Rx'd 4 rounds + 140m run

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Jeff Chalfant
September 5th, 2019 at 9:43 pm
Commented on: 190815

5 rounds rx with 7 seconds to spare. 185lbs./40/69.5”


Nowhere to hide in that one. Brutal metcon. Deadlifts unbroken except the last 3 were singles. Started off at a moderate run pace and got slower!

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John Campion
September 5th, 2019 at 3:02 pm
Commented on: 190815

160#

6+390m

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Matthew Aukstikalnes
September 3rd, 2019 at 5:11 pm
Commented on: 190815

4 rounds +run +12, I modified and used 2x80# db's and Octane Zero Runner.

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Cy Azizi
September 2nd, 2019 at 4:36 pm
Commented on: 190815

I weigh 165. 4 + 300m

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Byoung-Kwan Choi
August 29th, 2019 at 12:44 pm
Commented on: 190815

169cm 61kg


rxd 5r + 300m



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Nate Gordon
August 25th, 2019 at 8:21 pm
Commented on: 190815

5 rounds + 250m

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Jesse Montagnino
August 25th, 2019 at 1:45 am
Commented on: 190815

4 rds í—200 m

Rx

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Morgan Greene
August 25th, 2019 at 12:11 am
Commented on: 190815

3 rds + 400m run in 4th

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Dan Kremer
August 22nd, 2019 at 9:38 pm
Commented on: 190815

3 rds

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Chris Meldrum
August 22nd, 2019 at 6:21 pm
Commented on: 190815

As rx’d, 5 rounds + 70 meters.


Tough — no place to hide! Went unbroken on the deads, and kept each round at 3 min or less. Runs started out well, but was struggling in rounds 4 and 5.


Did after EMOM squat cleans at 195.


46m/5'10"/180

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Chris Meldrum
August 22nd, 2019 at 6:21 pm

Deads at 185.

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Antonio Ivanov
August 22nd, 2019 at 12:29 pm
Commented on: 190815

4 rounds and the run on the 5ft

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Kyungtaek Kang
August 21st, 2019 at 5:36 am
Commented on: 190815

안양공식인증지부 크로스핏힘

4R + 42m(assault airrunner)

강경택 45세/180cm/90kg

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Kyungtaek Kang
August 21st, 2019 at 5:38 am

👧 이쁜딸 15 AMRAP

200m + 15 deadlift (3kg dumbbell)

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Christopher Voght
August 20th, 2019 at 9:22 pm
Commented on: 190815

Complete as many rounds as possible in 15 minutes of:


400-m run

15 body-weight deadlifts - 170lbs Rx


4 Rds + 300-m run

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Joshua Henriquez
August 20th, 2019 at 3:47 am
Commented on: 190815

15 min amrap

20 cal on Echo Bike

15 Deads at Bodyweight

Terrible Score:

3 Rounds and 4 Deads. Going lighter and less cals next time.

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Sam Meixell
August 19th, 2019 at 11:26 am
Commented on: 190815

5 rounds + 50m in 15 minutes of

200m Run

15 reps, 135# deadlift

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Jeffrey Howard
August 18th, 2019 at 10:49 pm
Commented on: 190815

4+9 (400-m run, 8 deadlifts) @ 155-lb

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Philip Guindi
August 18th, 2019 at 9:12 pm
Commented on: 190815

5 rounds + 50m rx (165# d/l)

Def got slower on runs in later sets

(~40s delta between round 1 and last round)

Unbroken on first 4 round d/l

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Viktor Wachtler
August 18th, 2019 at 10:51 am
Commented on: 190815

77kg deadlift

3 rounds+400m+4 reps

43/1.78m/76kg

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James Fuller
August 18th, 2019 at 12:22 am
Commented on: 190815

231lb deadlift, 4 x 400m runs, couple of seconds to spare.

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Mike Scott
August 18th, 2019 at 12:05 am
Commented on: 190815

Scaled to 25 cal bike & 155# DLs. Got thru 3 cal in rd 4. Not great sleep/nutrition past few days and it showed.

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R Albers
August 17th, 2019 at 10:59 pm
Commented on: 190815

3 rnds + 11 DL

135# DL

Kipping pullup practice x 5min

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David Levia
August 17th, 2019 at 3:01 pm
Commented on: The Deadlift

This is a great article. I love the deadlift and I think most athletes disregard it as amateur or unremarkable compared to the clean or snatch. I like how the article highlights the importance of the deadlift for everyone not just athletes. However, the athlete in the starting position picture is not the way you start the deadlift. His hips are way too low and his thighs are almost horizontal! The deadlift is a hip hinge movement, not a squat like movement. Mark Riptoe's Starting Strength is an excellent place to start if your considering any type of classic lifting.


Thanks,


David

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Dmitry Zolotyh
August 17th, 2019 at 5:33 am
Commented on: 190815

4 rounds + 50 m rx’d (75 kg/165 lbs)

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Paul Snell
August 17th, 2019 at 2:15 am
Commented on: 190815

205# 4 rounds plus 400m run

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Nathaniel Robichaud
August 17th, 2019 at 1:55 am
Commented on: 190815

3... :(

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Courtney Guthrie
August 16th, 2019 at 10:25 pm
Commented on: 190815

3 rounds + 6 DL

125# (scaled I’m between 140-145)

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Courtney Guthrie
August 16th, 2019 at 10:27 pm

85-90% bw

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David Williams
August 16th, 2019 at 9:40 pm
Commented on: 190815

Four rounds @205. Not bad for taking about a month and a half off from CrossFit!


45/205/5’11

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David Williams
August 16th, 2019 at 9:41 pm

RX lol

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Bradley Jokerst
August 16th, 2019 at 8:29 pm
Commented on: 190815

40/M/5’10”/175


4 rounds even. RX

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Scott MacArthur
August 16th, 2019 at 8:24 pm
Commented on: 190815

4 rounds + 400m. At work, used 185 for DL

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Logan Gerhard
August 16th, 2019 at 7:22 pm
Commented on: 190815

20 minutes

5X

(1:30) @ 400M

(15) 135lb deadlift = 87% body weight

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Mohammad Kotb
August 16th, 2019 at 7:10 pm
Commented on: 190815

m/29/225/Rx

4 Rds, 8 seconds spare

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Hank McKibban
August 16th, 2019 at 6:15 pm
Commented on: 190815

5 rds + ~100m rx (89kg)

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Marlies Severyn
August 16th, 2019 at 5:30 pm
Commented on: 190815

4 rounds Rx (145 lbs). Broke the DL early (8/4/3)and kept to it - 3-4 sec rest.

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Matt Zero
August 16th, 2019 at 3:54 pm
Commented on: 190815

5 Rounds Rx’d (165lbs)

Still mending hamstring

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Tony Fitzgerald
August 16th, 2019 at 3:01 pm
Commented on: 190815

M/63

2/3s body weight

3 rds. , 400 m., 8 deadlifts.

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sebastien cote
August 16th, 2019 at 2:45 pm
Commented on: 190815

173 lbs deadlift. (iron on Grass)

400m run . 4rds + 400m.

(5rds in 15:44)

hard one

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Robert Fleming
August 16th, 2019 at 2:02 pm
Commented on: 190815

3.5 rds, obviously I’m very slow

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Anna Jones
August 16th, 2019 at 1:10 pm
Commented on: 190815

Keep forgetting to post day of.

F/46 140/5’6”

5 rds with 6 sec to spare

300m

50% BW DL

Surprised at how much legs were sore from previous workouts, plus...it was 2:10 when I finished. HOT

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Claire Fiddian-Green
August 16th, 2019 at 11:00 am
Commented on: 190815

4 rounds Rx.

My hamstrings are super tight this cycle so I stretched hips, quads and hamstrings for 6 minutes after workout.

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Michael Marleau
August 16th, 2019 at 10:49 am
Commented on: 190815

Complete as many rounds as possible in 15 minutes of:


400-m run

15 body-weight deadlifts


4 rounds

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Blas Raventos
August 16th, 2019 at 12:52 am
Commented on: 190815

M/35/168lbs/5'9"


As rx'd


6 rounds


I am very surprised at this performance. I was not feeling like working out. Taught 5:45 and 6:45 am classes then went and had a huge nap meditated for a loooong while, and ate a heavy bowl of apples bananas kefit almonds protein powder and oats. Taught 5:30 pm classes and drank coffee. Man coffee is such a life saver. Did some jump ropes, burguener warm up with empty barbell, then hinshaw warm up, then 2 x 200m run + 5 deadlifts. Then just went for it with a mindset of feeling the road. I puctured a car accelerating and its tires biting the concrete, meaning you cant grip the concrete at full speed, I kind of picture myself finding gears to go faster as rounds go by ala froning and friends. It didnt quite happened like that but I kept coming back to that reminder of falling and feeling the run as effortless grupong the concrete and just jept going. Deadlifts were unbroken. So happy! Awesome job everyone who did this, it was hard. Now ee hace a well deserved rest day which I will use toneat pretty good and stay active. I suspect the two ben and jerrys had something to do with me feeling so slugish today. 😆

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Il Xlll
August 16th, 2019 at 12:37 am
Commented on: 190815

3rds + 15reps

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Matthew Letarte
August 16th, 2019 at 12:17 am
Commented on: 190815

4 rounds + run + 10 deadlifts


Ouch

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Michael Bishop
August 16th, 2019 at 12:11 am
Commented on: 190815

7 deads short of 5 rounds


m/58/176


👍

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Elliott Harding
August 15th, 2019 at 11:39 pm
Commented on: 190815

3 rounds + row + 11 deadlifts


Sub 2:00 500m row


135 lb. Deadlifts. Weight was light, but I wanted to keep moving

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Shane Azizi
August 15th, 2019 at 11:29 pm
Commented on: 190815

4 rounds + 400 meter run. Rx.

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Tripp Starling
August 15th, 2019 at 9:40 pm
Commented on: 190815

Rx- 5 rounds w/ :17 left on clock

Body weight 151#


Jackie, sub row for run, 95#, 4 rounds +368m

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Lucas Snyder
August 15th, 2019 at 8:55 pm
Commented on: 190815

3.5 rounds

Treadmill 1000 min pace 1% incline

45 lb dumbells.

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Nicole Deaver
August 15th, 2019 at 8:21 pm
Commented on: 190815

4 Rds Rx

AMRAP 15mins:

400m Run

15 body weight deadlifts (125#)


Had 25secs left after round 4.

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Coastie Nick
August 15th, 2019 at 7:56 pm
Commented on: 190815

Rx’d

5 rds + 50m

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John Clarke
August 15th, 2019 at 7:17 pm
Commented on: 190815

Deadlift 5-3-3-1-1-1

185-225-245-265-265-265


Row 1,000 meters: 3:26.5 - 3 second PR

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Desiree Mejia-Naranjo
August 15th, 2019 at 7:09 pm
Commented on: 190815

scaled it too a 200 m run and 55 kg deadlifts (I weigh around 64 kg at the moment). I'm a terrible runner and a decent deadlifter but there was obviously going to be interference between both movements. So I decided to scale both ends to try and push for those 7 rounds. I got 6 rounds + 150 m on the run. Great workout to really push the limits!

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Eric O'Connor
August 15th, 2019 at 6:35 pm
Commented on: 190815

I love the simplicity of this workout. I view this as a session where there should be fast transitions between movements and athletes should be working at a hard pace for the majority of the workout. Achieving 6+ rounds would be a great goal and I’d like to see nobody get less that 4 rounds. Here are some thoughts on scaling:


Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline that I will use will be to have no run last longer than 2:30.


Deadlift: I consider the intent to be a moderate load where the athlete can complete at least a few rounds unbroken. I will modify loads for my athletes to achieve this goal. When needed, I will reduce reps as needed to help maintain intensity.

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Michael Brasier
August 15th, 2019 at 6:01 pm
Commented on: 190815

33/154lbs/male/5’10’’


5 rounds complete with 15 seconds to spare

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Delahaut Damien
August 15th, 2019 at 5:08 pm
Commented on: 190815

5 tours complet .

400 m run 13 km/h tout le long.

15 deadlift db 2í—40kg .

Poids de corps 80kg .

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Caleb Sobotka
August 15th, 2019 at 4:35 pm
Commented on: 190815

M/ 22/ 5'11"/ 195lbs

5 Rounds + 400 M Run

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Caleb Sobotka
August 15th, 2019 at 4:36 pm

Rx'd

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Geoffroy Castelnau
August 15th, 2019 at 4:34 pm
Commented on: 190815

4 rounds (+300m)

Subbed/scaled to : 400m run / 25 DL with 2 waterjugs (22.5kg each)

M / 40y / 176cm / 72kg

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Steve Day
August 15th, 2019 at 4:13 pm
Commented on: 190815

4 rounds + 400m run + 7 deadlifts


Body weight - 168lbs, used 75lb dumbbells for deadlifts and I had to cross a 25 with a 50. Not sure if the barbell at 170lbs would have been easier or harder. The grip in my left hand gave out a few times.

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Rich Shepherd
August 15th, 2019 at 4:04 pm
Commented on: 190815

3 Rounds + 400 Meter Run // Perfect workout after Monday-Wednesday workouts at my box. Gotta push myself to complete the run quicker.

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Steven Odom
August 15th, 2019 at 3:48 pm
Commented on: 190815

5 rounds at 175lbs


M/29/170lbs/6’1”

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Andrea Maceri
August 15th, 2019 at 3:37 pm
Commented on: 190815

Drive way work with barbell on cement , run on street - sl hily 2.5 rounds with Rx weight ( heavy- ish) but no dropping bar. Atlanta heat

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Keith Olson
August 15th, 2019 at 3:34 pm
Commented on: 190815

4 rounds in 15 mins of:

2 min continuous heavy bag free play (striking, kicking, shadow boxing)

15x DL, two 50# DBs (~55% body weight)

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Robert Fleming
August 16th, 2019 at 2:04 pm

Sounds like you like MMA?🤔

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George Campbell
August 15th, 2019 at 3:26 pm
Commented on: 190815

5 rounds + .5m airdyne

Scaled to 135 DL

Hammy not cooperating

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Jeff Strain
August 15th, 2019 at 3:17 pm
Commented on: 190815

RX - 4 Rounds + 300 meters.

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Stacey Thompkins
August 15th, 2019 at 2:45 pm
Commented on: 190815

M/44/6'2"/180#


Rx'd

5 rds + 100m

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Michael Newton
August 15th, 2019 at 2:04 pm
Commented on: 190815

5+100m Rx at 175#

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Jose Rodriguez
August 15th, 2019 at 1:47 pm
Commented on: 190815

4 rounds

Scaled

1k Bike Erg

225 DL

Perks of being overweight

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Jim Rix
August 15th, 2019 at 1:36 pm
Commented on: 190815

3 rounds + 300m run

Completed 4th round in 17:11

All deadlifts unbroken at 165#. I'm just too slow a runner now. Gonna start dedicating my weekends to 400s and 800s.


56/5'8"/160#

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Evan Walton
August 15th, 2019 at 1:00 pm
Commented on: 190815

3 rounds rx

Body weight 218 deadlift 225

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Sven Knoefler
August 15th, 2019 at 12:35 pm
Commented on: 190815

Man! I was sooo slow, super tired from yesterday. It’s raining all day long here so I did

a 15 min AMRAP of:

500m row

15 body-weight deadlifts

score: completed 5 rounds and had 3 or 4 sec left in round 6 so wasn’t able to get on the concept2 rower again.

Male/35 years old/weighed in at 75,9KG (167.33LB) did deadlifts at 77,5KG (170.85LB)

*next time going for 6 full rounds!!!

Have a great day everyone!!!

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marcus mcclain
August 15th, 2019 at 1:23 pm

Jawhol, Sven gut gemacht!!

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Michael Arko
August 15th, 2019 at 12:08 pm
Commented on: 190815

DL @ 147.5lbs (I weigh 147)


4 rounds + 300m


Ugh, I expected to make 5 rounds. Struggled to keep moving on DLs.

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Nicholas Scott
August 15th, 2019 at 11:38 am
Commented on: 190815

155-15 reps

205-30 reps

3/4 mile run

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Vincent Dahlqvist
August 15th, 2019 at 11:06 am
Commented on: 190815

5 rounds, 200 m run and 15 DL 176Ibs per round

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Sebastien Fitzpatrick
August 15th, 2019 at 10:40 am
Commented on: 190815

4 rds + 400m run + 5 deadlifts Rx @ 190lbs


Each run just got slower and slower.

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Claudio Delgado-Valcarcel
August 15th, 2019 at 10:32 am
Commented on: 190815

RX’d 4 times, 7.5 pace deadlift 195lb, weighting in at 189lbs. Finished 4 sets with 20 seconds to spare, Thanks Steve Day & John Keenan, you both pissed me off so much that you helped make that last 4th effort thinking this aint that hard.

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Chris St. Amand
August 15th, 2019 at 10:21 am
Commented on: 190815

39/235lb/male/ 5’10”


3.5 at RX.

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Chris St. Amand
August 15th, 2019 at 10:21 am
Commented on: 190815

39/235lb/male/ 5’10”


3.5 at RX.

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Chris St. Amand
August 15th, 2019 at 10:21 am
Commented on: 190815

39/235lb/male/ 5’10”


3.5 at RX.

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Bryan Rosen
August 15th, 2019 at 1:56 am
Commented on: 190815

Warm-up for 190815:

GENERAL WARM-UP


"Hinshaw Warm-Up"

At a walking pace, perform each exercise in 10-meter increments:

- High-knee karaoke, over-the-hurdle, knee-to-chest, figure 4, walking lunge with reach, lunge with torso twist, and toe touch

At a jogging, perform each exercise in 10-meter increments:

- High-knees, butt kickers, straight-leg run, side step, side step with jumping jacks

At a walking pace, perform each exercise in 10-meter increments:

- Toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of feet, walk on inside of feet

In place, perform each exercise for 20 seconds:

- Seated arm swings, and standing arm swings

Perform each drill drill with an increased effort:

- 100-yard shuttle run

- 20-yard run with a 10-yard slow down

- 40-yard run with a 10-yard slow down

- 60-yard run with a 10-yard slow down

Run 200 meters as past as possible

Video: https://www.youtube.com/watch?v=VW42KKmjEZY


SPECIFIC WARM-UP


Deadlift

2 rounds of:

5 deadlifts from the floor to the knees, pausing for 3-seconds

5 deadlifts from just below knees and finish at top

5 deadlifts

*Round 1: Using an empty barbell:

*Round 2: Using a barbell with light bumper plates


Build up

Build to working weight by doing 3 sets of 3 reps, increasing load each set. After each set 100 meters at a moderate pace.

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Juan Acevedo
August 15th, 2019 at 1:56 am
Commented on: 190815

INTENDED STIMULUS

.

¡Ay mis hammies! This is an awesome workout, it will push you so hard. There is nowhere to hide here, and there shouldn't. Today is simple, and exactly because of that it is fucking mean. This is a high pace medium effort. We want you to scale so that you can run at a high pace, and the deadlifts are unbroken. Visualize this for today: you never stop. You might slow down a tad when approaching the bar, but there is no stop. If you manage to do this the number of rounds you get will be fine whatever it is. If you need a target, try to get as far as you can into that 7th round. No matter what, today's mantra is: always moving, always pushing.



Keep in mind this: today in both movements you are just moving your body-weight. If you were to run the same distance that you deadlift, the run would be SO easy even though is the exact same weight. The difference in the perceived difficulty is not on the bio-mechanics themselves. It is simpler. In the run gravity is working in your favor, in the deadlifts it is completely against you. ... Duh! I know. This is all but a reminder that running is a technical thing, and if you learn to fall better, it becomes so much easier. Today is a good opportunity for that. Practice your technique and use the feedback of the soreness in your hammies to make sure you are pulling the leg with the right muscles.



OPTION 1

Complete as many rounds as possible in 15 minutes of:



400-m run

15 deadlifts at 75% of your body-weight



OPTION 2

Complete as many rounds as possible in 15 minutes of:



300-m run

15 deadlifts at 50% of your body-weight



OPTION 3

Complete as many rounds as possible in 12 minutes of:



200-m run

12 deadlifts at 50% of your body-weight

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Steven Thunander
August 15th, 2019 at 12:52 am
Commented on: 190815

Globo scale: As rxed. If without a barbell today sub 90% bodyweight dumbbell deadlifts (2 dbs add up to 90% of bodyweight). If in a hotel gym with only 50# dbs do 25 deadlifts per round (men) 18-20 (women) . Sub for run is 15 cal assault bike, 20 burpees, or 50 double unders.

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Aldric Corcuera
August 15th, 2019 at 12:06 pm

Steve what is the conversion for 400m run to Echo bike and concept 2 rower?

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Claudio Delgado-Valcarcel
August 15th, 2019 at 12:47 am
Commented on: 190815

I’m pausing the clock when I transition from 400’s & deadlifts? 400m sprints at 7.6 is a 1:56 pace, 116 seconds divided in 900 seconds is 7.76 rounds of 400’s= just shy of 2 miles or 1.75 miles & since this calls for 15 body weight deadlifts, I’m doing two deadlifts per round, 2 deadlifts x 7 rounds=14, the last deadlift will be for max ❤️

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Steve Day
August 15th, 2019 at 12:53 am

Claudio, it's 15 deadlifts per round.

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Claudio Delgado-Valcarcel
August 15th, 2019 at 1:11 am

Okay Steve, I’ll try it at 189lbs x 15 for each round, doesn’t make much sense to me; two different muscle fibers used 🤷🏽‍♂‚️. Going to reserve my criticism.

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John Keenan
August 15th, 2019 at 1:34 am

I don’t know anatomy well enough to debate “two different muscle fibers”, but the approach is pretty typical Crossfit and I’ve been doing CrossFit for 14 years.


It will be a huge tax on the posterior chain. And a general gut check to get many sets in. There is no stopping the clock for transition or rest. I’m thinking I’ll be lucky to get four sets. And that’s scaling weight and subbing rows (for safety since I have no track, only fields around me).

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Chris Sinagoga
August 15th, 2019 at 12:03 am
Commented on: 190815

Champions Club Scaling Notes


RANT:

I would be tempted to call this Just a Workout if it wasn’t for the time limit. 15 minutes is pretty short for a workout with 400m runs, and they are expecting you to be fast. If you are not fast, then this would be a good one to adjust the distance on the run.


I SHOULD TRY THIS RX’D IF: I can get… say… 6 rounds? Does that sound reasonable? 7 would be pretty sweet.


GROUP VERSION: as is, just modify the run. Modifying weight lifted goes without saying in my opinion.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: same as group


INJURY VERSION:

Upper-body injury — as is

Middle-body injury — bike/alternate rounds between max reps push-up and pull-up

Lower-body injury — 1:00 hollow hold for run, 15 toes to bar sub for deadlift


WARMUP:

Running jump rope — run prep

Hip extension — deadlift prep

Squat — reminder that deadlifts are just weird-looking squats

Plank — midline prep

Handstand (maybe walk) — prep for running and falling


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Not fun if scaled right.

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Chris Meldrum
August 22nd, 2019 at 6:20 pm

Yeah this is a bad one. No place to hide!

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