Sunday

220724

Workout of the Day

63

2008 CrossFit Games Workout B
5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 210722.


Scaling:
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 155 lb. ♂ 225 lb.

Beginner Option:
5 rounds for time of:
5 deadlifts
5 burpees

♀ 95 lb. ♂ 135 lb.

Comments on 220724

63 Comments

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Blas Raventos
October 21st, 2022 at 4:52 pm
Commented on: 220724

hice 2 rondas de 5 DL 125 ki y 10 burpees, descansé lo mismo que me tomé y lo repetí. Terminé el trabajo en 5 minutos y comencé una sesión de zona 2 en el remo de 20 min totales. 1600 faciles, 400 rapidos y 200 recuperando livianisimo.


Agradecido

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Leonel Manzilla
October 17th, 2022 at 11:12 pm
Commented on: 220724

Got a terrible month, slowly comming back and surprisingly I made it in a really good time, I felt like a tortoise but I will stop comparing myself with my past times. Im giving 100% of what I got today


Male Rx 4:20, last 3:47


Male rx 175cm

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Chris Jordan
August 28th, 2022 at 10:58 pm
Commented on: 220724

4:57 Rx

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Morgan Greene
August 18th, 2022 at 4:41 pm
Commented on: 220724

7:10

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Artie Di
August 18th, 2022 at 11:59 am
Commented on: 220724

M/54/5'9''/160


RX'D VERSION

5 ROUNDS

5DEADS @275LB

10 BURPEES

7:38

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Jeffrey Howard
August 14th, 2022 at 9:23 pm
Commented on: 220724

M/26/5'8"/165lb

CrossFit AFK


3:43 - Rx (Really pushed the transition from burpee to deadlift. The first 3 or so burpees were slower into each round to catch my breath.)


Lesson Plan:

Warm-up

3 rounds

12 GHD hip extensions

24 jumping jacks

3 down dog hold into cobra hold, 3-sec count

3 deep lunge stretch into thoracic rotation hold, 3-sec count, each side

Skill

Practice burpees

3-5 reps each

Hands to floor and jump

Top half burpee with a step back, practice both legs

Top half burpee with a jump back

Push-ups

Burpees

Practice deadlifts, with an empty barbell

10 reps each

Bottom half deadlift, deadlift to bottom of the knee

Top half deadlift, from top of the knee to standing

Pause deadlift, at the bottom

Deadlift

Build-up

Deadlift, build up to or above workout weight

7-7-5-5-3-3 reps

Practice 2-4 bar-facing burpees between deadlift sets.

Workout of the day

Stamina and cool-down

4 rounds of:

10-20 second single arm heavy dumbbell farmer hold, each side

1-minute seated pike stretch

1-minute seated straddle stretch

-use the dumbbell in front as an anchor to help pull yourself into the stretch.


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Courtney Guthrie
August 13th, 2022 at 9:43 pm
Commented on: 220724

6:09 s

155#


previous score: 6:59 (50 second PR)


F/25/5’5/148

CrossFit AFK

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Nate Gordon
August 9th, 2022 at 8:22 pm
Commented on: 220724

5:45

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Mike Scott
August 1st, 2022 at 12:42 am
Commented on: 220724

14:51 with 185# DL. Rt meniscus is still a little tender so went carefully and conservatively

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Joshua Potters
July 31st, 2022 at 6:38 pm
Commented on: 220724

10 DL & 10 BU (135)

10:25

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Az Native
July 30th, 2022 at 6:03 pm
Commented on: 220724

9:30, used 225 round 1 then dropped to 205, back felt a little twingy. Last time did 7:22@185 DL. Miserably hot and sticky…

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Jorge Amado
July 29th, 2022 at 4:03 pm
Commented on: 220724

7:47

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Dezert Sky Kiddoo
July 26th, 2022 at 7:24 pm
Commented on: 220724

4:18 rxd

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Adam Pequignot
July 26th, 2022 at 5:32 pm
Commented on: 220724

M/43/140lb


5 Rounds for Time:

5 DLs (225)

10 Burpees

*4:56

(edited)
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Troy Bruun
July 26th, 2022 at 4:50 pm
Commented on: 220724

Troy

5rds: 4:13

5 DL (185)

10 Burpees


Jodi

5rds: 4:35

5 DL(115)

5 Burpees


GWU: 3rds

30JJs/10 OHSqt/10pushup/

10goodmornings/10situps/:45sampson


SPWU: 7DL w/ :2 pause at knee

5 DL w/ :2 pause at floor

BUILDUP: 5DL(light) 3 Burpee

5DL (mod) 3 Burpee

3DL (wod) 3 Burpee


COOLDOWN: walk

2rds hollow rocks/catcows/:45lying banded hamstring

(edited)
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Luis Oliveira
July 26th, 2022 at 4:24 pm
Commented on: 220724

110 Kg DL


4:40

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Zachary Doring
July 26th, 2022 at 2:16 pm
Commented on: Workout Tips

4:16 rx

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Matt Jones
July 26th, 2022 at 3:13 am
Commented on: 220724

4:19 rx, ow

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David Smith
July 26th, 2022 at 2:47 am
Commented on: 220724

Very happy with my time of 5:28. Almost completely unbroken. Scaled DL to 225. Probably could have done Rx with some rest after the burpees but oh well.

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James Gentile
July 26th, 2022 at 1:50 am
Commented on: 220724

RXd. completed after 220725. fatigued and taking it hard on myself lately. lost some push.


6:32.


2021: 4:45

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James Hollyday
July 26th, 2022 at 12:05 am
Commented on: 220724

5:23. @255 lb deadlift.

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Kevin Owen
July 25th, 2022 at 11:28 pm
Commented on: 220724

5 rds: 5x135lb dl, 10 burpees: 7:32


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Reymond Kiddoo
July 25th, 2022 at 8:50 pm
Commented on: 220724

6:20 RX

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Coastie Nick
July 25th, 2022 at 7:46 pm
Commented on: 220724

Rx’d: 4:51


210722: 5:14


180710: 5:35

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Honoré Boone
July 25th, 2022 at 6:44 pm
Commented on: 220724

Home version :

5 RFT :

5 russian KB swings (28kg)

10 burpees


3'08


Then accessory work :

EMOM 16

1/ max diamond push-ups

2/ 2x30" side plank

3/ slow banded facepulls

4/ rest


10' cool-down footing

(edited)
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Brian Louchis
July 25th, 2022 at 5:29 pm
Commented on: 220724

4:26, 225 lbs

Compare to 180710: 4:46 Rx

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George Fryd
July 25th, 2022 at 5:01 pm
Commented on: 220724

10:09 as Rx (125kg)

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Marat Shikhris
July 25th, 2022 at 3:02 pm
Commented on: 220724

2:57 RX

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Sam Meixell
July 25th, 2022 at 1:00 pm
Commented on: 220724

5 rounds in 9:48 of:

5 deadlifts, 185#

10 burpees

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David Whiteman
July 25th, 2022 at 12:58 pm
Commented on: 220724

Intermediate Option: 225# DL


6:45


M/49/5'7"/168#

(edited)
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Vanessa Miller
July 25th, 2022 at 12:31 pm
Commented on: 220724

Scales to 165#

8:47

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Marco Antonio Menéndez Villa
July 25th, 2022 at 12:24 pm
Commented on: 220724

Sc

04:18

205 lb

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Travis Schwartz
July 25th, 2022 at 10:30 am
Commented on: 220724

Intermediate 5:07

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Amedeo Alessio Cerea
July 25th, 2022 at 7:42 am
Commented on: 220724

Intermediate

5:33

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Lincoln Kerger
July 24th, 2022 at 11:56 pm
Commented on: 220724

Intermediate

5:50


Compare to 210722: 6:16 (same scale but using hex bar with iron plates)

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Bj Robles
July 24th, 2022 at 11:54 pm
Commented on: 220724

3:58rx

(edited)
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Aaron Brumit
July 24th, 2022 at 11:50 pm
Commented on: 220724

5:11

205 lbs. 


180710

205 lbs. 

5:20

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Derek Eason
July 24th, 2022 at 11:39 pm
Commented on: 220724

Rx 2:58



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Cristina Pruzan
July 24th, 2022 at 11:16 pm
Commented on: 220724

F 55, 128 lbs

Rx 5:15

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Kayla Tocco
July 24th, 2022 at 11:07 pm
Commented on: 220724

Intermediate modified


5 rounds

135lb deadlift

10 burpees 6:23

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Christian Simpson
July 24th, 2022 at 10:41 pm
Commented on: 220724

Today: Rx 7:33

7/22/21: Rx 8:35

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Mateusz Sobanski
July 24th, 2022 at 9:47 pm
Commented on: 220724

Beginner Day 4


5 RFT

5 DL (48kg) max kb weight at home

5 burpees


6:00


Fiddling with a band and 8kg KB round the neck before and after each round of DL. +2x 20kg KB

Painful burpees - triceps and chest DOMS after 220722 WOD (ring rows, dips, KB swings), It's only Day 4 of CrossFit :D

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Rebekah Moir
July 24th, 2022 at 9:01 pm
Commented on: 220724

9:50 55lbs

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Peter DuPont
July 24th, 2022 at 8:53 pm
Commented on: 220724

53/ 190/ 5’11”

Sunday send it workout

Full effort on this one

RX 275 deadlift

4:12

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Mike Munsee
July 24th, 2022 at 6:23 pm
Commented on: 220724

M 52/205/6’

Intermediate scale. 4:41.

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Steve Day
July 24th, 2022 at 5:44 pm
Commented on: 220724

225lbs deadlift


5:30

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Stacey Thompkins
July 24th, 2022 at 5:36 pm
Commented on: 220724

M/47/6'2'/185#


Scaled to 225# the rest as rx'd 4:37...compare to with same scale was 4:22

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John Clarke
July 24th, 2022 at 5:30 pm
Commented on: 220724

4:45


220lbs

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Victor Carmona
July 24th, 2022 at 4:59 pm
Commented on: 220724

Warm-up:

Run 1.35mi

WOD:

5 rounds

195 dead lift

10 burpees

12'55"

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Antonio Alves
July 24th, 2022 at 3:59 pm
Commented on: 220724

Modified:

--

5 rounds for time of:

20 DB deadlifts @ 2x15 kg DBs

10 burpees


220724: 09'42''

210722: 13'02''

--

30 km road biking in the morning.

Peace.

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Jim Rix
July 24th, 2022 at 3:14 pm
Commented on: 220724

Scaled to 225#

7:47


180710: 6:35, 225#

120819: 7:45, 215#


59/5’8”/155

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Sam K
July 24th, 2022 at 3:03 pm
Commented on: 220724

Rx

4:12


210722

4:35


It's really just 50 burpees with some deadlift breaks

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Shane Azizi
July 24th, 2022 at 2:10 pm
Commented on: 220724

4:54 Rx

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Jonathan Elmore
July 24th, 2022 at 1:58 pm
Commented on: 220724

4:41 #185

Afternoon same scale, didn’t stop until my wife was done, didn’t count

Wife #65 with 10 burpees 11:24

(edited)
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Charles Meyers
July 24th, 2022 at 1:25 pm
Commented on: 220724

Beginner Option:

5 rounds for time of:

5 deadlifts

5 burpees

225 lbs 5:36

(edited)
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Mike Andridge
July 24th, 2022 at 12:24 pm
Commented on: 220724

Scaled to

205# DL

7:56

m/52/175

Reality is I should have done 185# DL, but found my compare to times and

wanted to see how they compare.....so with same scales....

compare to July 10, 2018

6:16

Aug, 19. 2012

9:40

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Michael Arko
July 24th, 2022 at 12:16 pm
Commented on: 220724

185lbs

4:52


Did a 17-mile challenge yesterday: 20+ pound backpack, trailrunning "barefoot" 0-rise shoes, full fast from dinner the night before. (Goal was 20mi but trail turned out to be short.) So I'm really fatigued but it was SO FUN -- inspired by that 35/35 video a couple of weeks back.

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Edwin Rose
July 24th, 2022 at 10:58 am
Commented on: 220724

8:44

10KBS 24kg

10 burpees

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Joshua Brown
July 24th, 2022 at 6:28 am
Commented on: 220724

5 rounds

185 dead lift

10 burpees 6:11

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Chris Sinagoga
July 24th, 2022 at 4:52 am
Commented on: 220724

Champions Club Scaling Notes


RANT

Again, this is where it's important to know the context of the workout to understand the intended stimulus. In 2008, a deadlift at 275 in a workout would be considered heavy; now it is probably a shade on the higher end of medium.


WORKOUT THEMES

Weightlifting and gymnastics. A test originally designed to get a lot of participants through a series of workouts in an efficient time frame. Changing orientation, squatting with midline emphasis, jumping, and range of motion are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

10 rounds of:

10 deadlifts

10 burpees

*turn off the timer and go for quality


CONSISTENCY SCALE

1 round for time of:

50 burpees

25 deadlifts


INTENSITY SCALE

6 rounds as listed, but take a 3-minute break after the first 3 rounds. Try to beat your time on the last three


MY STUFF

4:50, first 2 rounds at 225 then next 3 at 275


GENERAL FEAR LEVEL: 8

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Jack Ray
August 8th, 2021 at 5:41 pm
Commented on: Workout Tips

6:48

@255lbs.


too heavy. No regerts

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Anne-Rose Wiedemann
July 23rd, 2021 at 9:19 pm
Commented on: Workout Tips

5:53 intemediate, begin with the RX weight, for 5 reps

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Jose Manuel Herasme
August 12th, 2020 at 12:49 pm
Commented on: Bar Path in the Deadlift

Good

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