Thursday, August 20th, 2026 - Bootcamp
1 Rounds
200m Run
15 Cat Cows
30 Seconds Planks
2 Rounds
50m Sandbag Carry
R1)10 Empty Bar Deadlifts(R2)10 Light Weight Deadlift
10 Alternating Lunges
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 70% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Rear Foot Elevated Split Squat Right
Even Minutes). 8-12 Rear Foot Elevated Split Squat Left
WOD
For TimeEvent 3 & 2, 2009 Crossfit Games
For Time - with a Partner
200m sandbag run
Partner a runs first. Partner b runs immediately after partner a returns.
Then Immediately Into:
Deadlift Ladder - Every 30 Seconds × 20 Rounds
Partners alternate rounds:
Round 1: partner a - 1 deadlift
Round 2: partner b - 1 deadlift
Round 3: partner a - 1 deadlift
Round 4: partner b - 1 deadlift
Continue Alternating for All 20 Rounds.
Elite
315 → 505 Lb
185 → 375 Lb
** Increase by 10lbs every round.
Competitive
215 → 405 Lb
85 → 275 Lb
** Increase by 10lbs every round.
Performance
65 → 155 lb
55 → 145 lb
** Increase by 5lbs every round.
Stimulus
- The goal is to move quickly on the sandbag runs without completely emptying the tank before the barbell. Each 200m run should take roughly 2:00–2:30 or less. Reduce the sandbag weight or distance if needed to stay within that window.
- The deadlift ladder should start light and feel very manageable through the early rounds. As the weight builds, reps should become increasingly challenging, with the final few lifts approaching a heavy single for the day. Partners alternate every 30 seconds, giving each athlete one full minute between their own attempts.
- Choose the division that gives you a realistic opportunity to progress deep into the ladder while maintaining solid deadlift mechanics. If technique starts to break down, the ladder is over
Cooldown
OptionalLower Back/glute Stretch
Hamstring Stretch
