Thursday, August 20th, 2026 - Bootcamp

General Warm-Up

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 Time

Workout Format

Event 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

Optional

Lower Back/glute Stretch
Hamstring Stretch