Deadlift Day!

CrossFit Return – WOD

Welcome to a new week guys! What better way to start it than with Deadlifts!

We are also focusing on some upper body to help you get stronger at Handstand push ups!

Also don’t forget that our combo rates are available to purchase if you are looking to add some BikeRowSki into your routine!


Deadlift (5,5,4,4,3,3)

Build the weight across the following rep scheme – 5,5,4,4,3,3

Glute Bridges x 15 reps

Pike push ups x 6-8

HSPU x 6-8 reps

Push ups x 10-12


Metcon (Time)


2 Lane runs

21 Deadlifts 60/40kg

2 Lane runs

15 Push ups/HSPU

2 Lane runs

9 Front Squats

16 min cap

Coaches Notes

Part A: Build the weight across the 6 sets but warm up to a good set of 5 first. For the skills, take your time doing the pike push ups. Start with your knees on the box, then progress to your toes on the box. For the HSPU, if its too easy…add a deficit! There is always ways to make it harder!

Part B: The weight is relatively light here for the Deadlifts, but thats no excuse to go wild with them! Its going to be a tight cap so move fast. If its raining, do 18/12 Calories!