Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 75 lb
♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 45 lb
♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

3 rounds for time:
30 GHD sit-ups
15 deadlifts

♀ 205 lb
♂ 275 lb

Post time to comments.

Scaling:
Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:
3 rounds for time:
20 GHD sit-ups to parallel
15 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time:
20 AbMat sit-ups
10 deadlifts

♀ 65 lb
♂ 95 lb

Movement resources:
The GHD Sit-Up
The Deadlift
What is a Deadlift?
The AbMat Sit-Up

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:

Tabata hollow rocks or hollow hold

*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.

Post time and results to comments.

Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats

Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats

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

Post loads to comments.

Compare to 230326.

Scaling:
Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner option:
Deadlift 5-5-3-3-3-3-3 reps

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Post rounds completed to comments.

Scaling:
Deconditioned athletes should reduce the overall volume of this workout while still maintaining the general format and bodyweight movements.

Beginner option:
On a 20-minute clock:
Jog 1 mile
Then perform as many rounds as possible of:
5 assisted push-ups
10 lunges
20 sit-ups

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:
If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts

♀ 155 lb ♂ 225 lb

Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts

♀ 65 lb ♂ 95 lb

Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Record scores to the CrossFit App. And/or post total reps to comments.

Compare to 220415.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box ♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.

Post both Cindy splits and deadlift weight to comments.

Scaling:
If you do not yet have pull-ups, consider scaling the movement to a ring row, jumping pull-up, or banded pull-up. Beginner-level athletes can work solid mechanics on the deadlift, adding reps to allow more practice. Intermediate athletes can perform this workout as written.

Beginner option:
5 rounds of modified Cindy for time
5 minutes to deadlift 5-5-5-5-5
5 rounds of modified Cindy for time

*One round of modified Cindy is: 3 ring rows, 5 assisted push-ups, and 9 squats.

For time:
21-15-9
Deadlifts
9-7-5
Wall walks

♀ 155 lb ♂ 225 lb

Post time to comments.

Scaling:
Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.

Intermediate option:
For time:
21-15-9
Deadlifts
9-7-5
Scaled wall walks

♀ 135 lb ♂ 205 lb

Beginner option:
For time:
21-15-9
Deadlifts
9-7-5
Bear crawls, 5 ft.

♀ 65 lb ♂ 95 lb

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Scaling:
Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Scaling:
Newer athletes should reduce the load and number of cycles.

Intermediate Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 155 lb ♂ 225 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.

Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb ♂ 225 lb

Post time to comments.

Scaling:
Newer athletes should reduce the load and overall volume of this workout.

Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb ♂ 185 lb

Beginner Option:
2 rounds for time of:
20 deadlifts
800-meter run

♀ 65 lb ♂ 95 lb

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
    Rest 2:00
2. For distance: standing power throw
    Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
    Rest 3:00
4. For time: sprint, drag, carry
    Rest 4:00
5. Max plank hold
    Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.

Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:
Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:
Hand-release push-ups

For time:
Run 1 mile

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 121024.

Scaling:
Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.

Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

Post heaviest deadlift to comments.

Scaling:
Intermediate athletes can maintain the format of this workout, but start with a lighter load in order to get through 10+ rounds. Newer athletes should ignore the clock and spend more time practicing the deadlift.

Beginner Option:
Deadlift 1-1-1-1-1-1-1-1-1-1 reps

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.
Compare to 160415.

Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

Post rounds completed to comments.
Similar to 180616.

Scaling:
This couplet combines a heavy weightlifting movement and a high-skill gymnastics movement. Pick a deadlift weight that is heavy but can be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups

♀ 185-lb deadlift
♂ 275-lb deadlift

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

♀ 105-lb deadlift
♂ 155-lb deadlift

Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.
Similar to 130419 and 221217.

Scaling:
Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Dumbbell clean and jerk 5-5-5-5-5
Deadlift 5-5-3-3-3

Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb ♂ 225 lb

Post time in comments.
Compare to 200602.

Scaling:
Experienced athletes should shoot for a PR on today’s benchmark workout. Newer athletes should reduce the load and modify the handstand push-ups in order to minimize rest and keep intensity high.

Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups

♀ 75 lb ♂ 115 lb

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.
Compare to 180228.

Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

♀ 45 lb ♂ 75 lb

For 12 minutes complete:
3 deadlifts on the odd minutes
3 shoulder presses on the even minutes

Use 80% of your max deadlift and shoulder press.

Post loads to comments.

Scaling:
In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer athletes should choose weights that are challenging but with which they can maintain proper technique.

Open Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 75 lb ♂ 115 lb

Post reps completed to comments.
Compare to 130314.

Scaling:
We have another Open benchmark workout. If you competed in 2013, check your score and go for a PR. Newer athletes can reduce the load.

Beginner Option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 45 lb ♂ 65 lb

Deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Post loads to comments.

Scaling:
Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Deadlift” and “The Bench Press” to review the points of performance for each movement.

3 rounds:
800-m run
15 deadlifts

♀ 205 lb ♂ 315 lb

Post time to comments.

Scaling:
Reduce the weight on the deadlift to keep the rest and transitions short. Beginner-level athletes may need to reduce the overall volume on today’s workout.

Intermediate Option:
3 rounds:
800-m run
15 deadlifts

♀ 175 lb ♂ 255 lb

Beginner Option:
3 rounds:
400-m run
15 deadlifts

♀ 65 lb ♂ 95 lb

4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Scaling:
Beginner-level athletes can reduce the loading on the burpee deadlifts to maintain a steady pace and work at high intensity.

Intermediate Option:
4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 25-lb DBs ♂ 30-lb DBs

Beginner Option:
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 10-lb DBs ♂ 15-lb DBs

Deadlift 1-1-1-1-1 reps

Post loads to comments.
Compare to 220916.

Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps

5 rounds for time of:
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

Scaling:
Reduce the load on the barbell in order to complete 10 reps in 1-2 sets each round. Similarly, modify the push-ups in order to keep intensity high.

Intermediate Option:
5 rounds for time of:
10 deadlifts
Run 200 meters
15 push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:
4 rounds for time of:
10 deadlifts
Run 200 meters
15 elevated push-ups

♀ 75 lb ♂ 115 lb

Sumo deadlift 10-10-10-10-10 reps

Post loads to comments.

Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.