5 rounds for time of:
5 deadlifts
10 bar-facing burpees
♀ 185 lb
♂ 275 lb
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Stimulus and Strategy:
Today’s effort is a slight variation of a 2008 CrossFit Games workout. This couplet should feel relatively heavy but still fast-paced. Choose a challenging deadlift load, but one you can complete unbroken with sound technique. Choose an option for the burpees you can complete in 1 minute or less per round. The goal is to complete this workout in 10 minutes or less.
Scaling:
Reduce the loading so you can complete each set of deadlifts unbroken. Reduce the number of burpees so you can complete the reps in 1 minute or less.
To reduce the complexity of the deadlifts, reduce the weight. You may also consider a sumo stance with the hands inside the legs.
To reduce the complexity of the burpees, perform up-downs or burpees in place.
In case of an injury or limitation, consider performing dumbbell or kettlebell deadlifts, or unloaded good mornings. For the burpees, perform up-downs or push-ups, using an elevated target as needed.
Intermediate option:
5 rounds for time of:
5 deadlifts
10 bar-facing burpees
♀ 125 lb
♂ 185 lb
Beginner option:
5 rounds for time of:
5 deadlifts
8 burpees
♀ 55 lb
♂ 75 lb
Coaching cues:
When returning the barbell to the floor in the deadlift, pull your triceps up against your lats. This will help keep the barbell close to your body and keep your upper back from yielding to the load.
Resources:
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Burpee
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