7.22.17 CrossFit Workout WOD Littleton Englewood CO

Context: Practice

Mobility: Shoulder


Strength: none

Super Set: none

Metabolic Conditioning: “Dog is my Copilot”

For time, 3 rounds

15 partner deadlifts (Health: 85lb / Athletic*: 125lb* / Performance: 185lb)

30 partner wall ball -each ‘shot’ to the target is one rep- (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

30 American kettlebell swings -one partner at a time- (Health:26lb / Athletic*: 35lb* / Performance: 53lb)

30 burpees over partner

800m run together

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 7 deadlifts, 15 wall ball, 15 kb swings, 15 burpees, 800m run

Scaling Guide: 24 – 32 minutes, about 9 min per round. Scale Up: 155/225 bar. Partner planks while burpees are being done over them

Coaching Tips: The deadlifts are two people on the bar at the same time OR one person at a time. If choosing the ‘tandem’ lift, make sure people practice ahead of time and that they are very coordinated (this should be reserved for more advanced people). In this case, it is best to always lower the bar to the floor so that one partner doesn’t let go while the other partner is stuck holding the weight (and getting yanked to the ground, putting strain on their back). The partner wall balls are where the partner must throw the ball up to the target and then the partner standing right next to them catches and does the next rep. 30 reps means that each partner is doing 15. If one partner wants to do extra reps by themself, that is fine. You can also scale it so that one partner goes to a higher target, and the other partner goes to a lower target. The burpees over the partner can be done with the person laying on the floor, or in an elbow plank (scaled up). If one person gets back to the barbell after the run before their partner, they can do some deadlift reps if they wish!
‘Cash Out’: none

Luke Leinweber

About Luke Leinweber