Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 7 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Post loads of the deadlifts to comments.
Stimulus and Strategy:
Today’s workout is an opportunity to go heavy with an elevated heart rate. The loading on the barbell is completely up to you — the only caveat is that each set of 10 needs to be unbroken. You can choose to stick with one weight for all sets or increase the loading across as many sets as possible.
Scaling:
Reduce the reps of both the deadlift and shuttle runs.
To reduce the complexity of the deadlifts, perform sumo deadlifts. This will allow you to maintain a more upright position and eliminate the need to navigate the knees.
In case of injury or limitation, for the deadlifts, reduce the range of motion by elevating the barbell off the ground or perform kettlebell sumo deadlifts. For the shuttle runs, perform 7-10 calories on any machine (about 30 seconds of effort).
Intermediate option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 5 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Beginner option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 5 unbroken deadlifts
Even minutes: 3 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Coaching cues:
When cycling deadlifts, focus on initiating the descent of each rep by pushing the hips back so the bar path is moving in a straight line down.
Resources:
The Deadlift
Find a gym near you:
View the CrossFit map
Comments on 250909
149 Comments
Wasn’t clear if the shuttle runs out and back counted as one rep.
did like so in the first and lat rounds but took me almost 40s to complete
all other rounds did out and back = 2 reps
110 kg
subbed 100m run for shuttle runs
115, 115, 125, 135, 135, 145
225 lbs. for all - Rx’d
As rx'd, 225.
Did after heavy deads. 225 hit pretty hard by the end.
52m/5'10"/185
M/5'8"/29/175lb
CrossFit AFK
320lb-320lb-320lb-320lb-320lb-320lb (last couple sets were difficult thanks to the shuttle runs)
RX @100kg
M/52/89
155#
Intermediate scale
165-165-175-175-175-185#
39 / M / 5'9" / 140lbs
50lb dumbbells
Shuttle runs x5
14:00
Which is to say that I had to stop and take a 2-minute break halfway through. Should have done runs x3 or maybe x4.
Intermediate:
115# deadlifts
M/39/6’/175#
185-lb. for all sets
*Deadlifts in 00:17 to 00:20
*Shuttle runs in :45 each round
Deo gratias
135 lb dl
that was my second ever CrossFit workout so I had no idea how to pace/strategize weight. probably could've done 185 the whole time
did it at 315 lbs the last 3 reps of each set will allow you to reconnect with your posterior chain 😅
M29 (Thats my 16th WOD here)
Intermediate: 80kg all 6 rounds
M/36/215#/73”
Rx 100kg/220#
light day
Wod A (13:20)
21-18-15-12-9-6-3
Wallbal 9kg unbroken each round
T2b first rounds unbroken rest 2 sets.
Wod B (12:00)
Emom 12
Shoulder press 3 reps @50kg
Nice training :)
Rx’d: 205-205-205-225-225-225
Harder than it looks
That hurt.
225# Deadlifts unbroken
>:50 7x shuttles
6 rounds was perfect. Wouldn’t have made a 7th one
135lbs
7 25’x25’ shuttles
Been doing CF WODs for a few months now, this will be my first comment.
RX, #150.
Awesome!
Bb x deadlift @50kg ( ho un dito della mano steccato per rottura tendine )
+- 30”
Shuttle run +- 40/45”
Great job especially with the injury. I hope it heals quickly.👍🏼
10cal row
Good sub for shuttles! Nice job 👍🏼
Intermediate @60kg
Good work 👍🏼
6x10x65kg
10 cal Echo bike
Well done 👍🏼
6x10x60kg
10 cal Echo bike
2x75’ turf sprints
Sprints for the sub is 🔥🔥🔥🔥
Nice work 👍🏼
Rx, in unbroken sets 6x10x245lbs = 14700
Great job 👏🏻
225lb
Squat jumps instead of shuttles 15 for first 3 then 20 second 3
M/40/185
-135; 155; 185; 205; 225; 225
-10 Cal Jog on Treadmill
135 155 175 195
10cal Bike erg
185# for the DLs, shuttles went like this
7-6-6-5-5-7
After a very long day of traveling and conferencing, I just wasn’t up to snuff for anything heavier or sets of 7 shuttles across the board. Spicy for sure.
Still solid work & great job getting it in after a taxing day! Those are the days that work really counts!
Thanks!
Great job Lincoln and like Favo said getting in that kind of work after a full work day shows sheer determination! You da man!!!
Scaled
105 lbs
7,6,5,5,5,5 sprints
That's awesome and welcome to the group!!!
Rx
315lbs throughout
No belt ;)
Beastly
Animal!
Oh wow, that's another level right there!!!!
Rx 275-285-295-305-315-325lbs.
*Wore a Belt.
**That was an interesting workout! Definitely got tough as the weights went up!
Especially going up to that weight. Nice!
Derek that's some beastly weight!!!!! Awesome work 👍🏼👊🏼💪🏼
Rx 125# across all sets
Well done, Favo!
Nice job Favo!!!!
155 DL, DB’s tied to bar in Rochester. 5 shuttle runs per round. DL’s were all around :30, runs about :33
Way to make equipment work for you!!!! Great job 👍🏼
RX'd with 135 DL
Wearing brace for broken rib
Rx 135
As rx’d at 175lbs. (Last round of shuttle runs in :44) Mentally hard to deadlift right after 45-50 seconds of shuttle runs, even with light weight!
Dad. Beginner scale at 55lb. Max shuttle runs final round (4.5)
46/175cm/173lbs.
Beginner option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 5 unbroken deadlifts
Even minutes: 3 shuttle runs (25 feet out and 25 feet back).....
I had to do jumping jack due to limited space and no equipment.
225 lbs
30 secs Jumping Jacking
105. (50% 1 RM )
that was pretty spicy today!
Rx
176lbs
Well done!
RX 225lbs - 102kg
Low back was feeling it!
#135, 9 cal bike
F/42
Nice job!
275DL
7 shuttle runs
EMOM 12 minutes
rope skips
Intermediate 12 emom
105# unbroken deadlifts
155 dl
12:00
Intermediate modified version:
w/ 9kg vest:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken Dumbbell power clean & jerks
Even minutes: 5 shuttle runs (25 feet out and 25 feet back)
11kg dumbbells
165 lbs
DLs in 13s~15s, SRs in 38s~41s
120 Kg all sets
Odds: 10DL(60#DBs) > :20s
Evens: 7shuttles(25’D&B) > :50s
Day Behind Jim here. Modified yesterday's sit-up-athon. Results there.
Hope I can do this one tomorrow. Very weird upper/outer hammie strain from some hard, steep technical hiking on Sunday that I hope will pass quickly. Odd to be able to row, sit-up, and almost everything else. Except walk.
See you tomorrow, suspects, I hope.
Agree Jim---the body can be very strange sometimes!
DBJ, nice work & I do hope the strange twinge passes quickly too!
55M
165#
Great work!
M- 54/5'7 / 225
Intermediate athlete/scale- 225/10, 5 reps of 25' down and back shuttles
rnd1-:20/:31, rnd2- :20:33, rnd3- :21/:32, rnd4- :19/:31, rnd5- :20/:31, rnd6- :19/:30
Nice, Dave!
Beginner option:
190-lbs
12 minute alternating EMOM:
–even minute: 10 kettle bell deadlifts with (2) 31 pound kettle bells and five air squats.
–odd minute: 30 second plank and five one arm rows each arm with 31 pound kettlebell
Rx 225#
M/56/67”/150#
Rx. I’ll pay for the shuttle runs later today.
165# deadlifts.
And in today’s episode of Because Bob. Sunday i did ascending weight descending reps deadlifts, burpee box jump overs and sit up. Yesterday had sit ups, today deadlifts. I apologize to everyone in advance if burpee box jump overs are programmed tomorrow.
Ha! Remember...HQ always makes you pay for going off its script, one way or another.
Finn 8yo m rx 53lb kid weighs 55lb stud.
M/36/210#/6’2”
Rx’d
275# Straight through
Nice work! Now maybe some 800m repeats :).
Shout out to the L2 seminar staff at FFC CrossFit last weekend. It was one ofthemost amazingexperiencesI have had as a CrossFitter. If any of you are on the fence about taking the L1 (and if you have your L1, the L2) seminars, what are you waiting for?
Steven, good to see you again!
Welcome back! ;)
Std warm-up (as yesterday)
RX @220lbs (100kg) - last few rounds virtually zero rest. Sneaks up on you this one.
225lbs. deadlifts
Subbed the shuttles for a 12 cal echo bike.
Rx 245#
Mash up yesterday's/today's wod to beginner-ish
5 rnds
30 sec plank
abmat sit ups-25/20/15/10/5
rest 30 sec
10 db dl w/40# db's
30 sec air bike
17:53
m/55/180
Nice mash up. You know tomorrow's not a rest day, right? :)
75#
(Recovering injury)
Rxd in the garage gym.
255 lbs across all sets.
was going to try and get to 275 lbs but I think this was a good spot to hold the line the entire workout. Dead’s in about 15s, shuttle runs 40-45s. With transition times felt like I was coming right off the run and lifting which kept the load challenging but manageable. Good luck friends!
*245 lbs. don’t know how I added up to 255!
25 ft in /25 ft back / 7
75kg
Rx 55 kg
315lb
RX 315lbs
Badass, congrats
85 kg
70 kg
Second 3 round 80 kg
M44 intermediate
all DL 60kg
80 kg
Notes:
Got tough the last two rounds.
M44 /96kg
All DL 100 kg unbroken