12 Minute AMRAP of9 Deadlifts @ 225lbs/155lbs, (185/125 for 55+ age group)12 Cals Row36 Double UndersTreat this as an open workout.
WODprep Strategy Top Tips:
Deadlifts require a weight that challenges without compromising unbroken sets initially. Early breaks help dodge burnout; think of a 5-4 split if necessary. Rowing demands a pace allowing recovery without leaving you winded for double under.
Focus on smooth pulls and maintain form. For double unders, go unbroken if skilled, or break them into manageable sets if they’re a challenge. Stay relaxed, prioritize wrists over arms, and maintain rhythm.
Strategically approach the first round: hit the first deadlifts hard, but don’t push to failure. Row at a steady pace to recover and aim for unbroken double unders if you can.
In the middle rounds (2-3), break deadlifts wisely to avoid muscle fatigue, maintain a steady rowing pace, and focus on efficient double under.
In the final minutes (4-5+), assess time, push the pace, aim for larger deadlift sets, row harder, and maximize double unders.
Want to do more workouts like this?Check out our Online CrossFit programming here.TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!