CrossFit Sirius


5am and 5:30am-KC


4:30-5:30pm Barre-Dallas

5:30pm-7:00pm-OPEN GYM Franco

7:00pm Skills Class-toes to bar


I) Deadlift/Core Strength and Prep

12-15 min: ascend in weight each set, finish at or above part 2 load.

  • 2 warmup sets (athletes choice)
  • 5 touch and go deadlifts + 10 v-ups
  • 5 touch and go deadlifts + 10 butt-ups
  • 5 touch and go deadlifts + 60 hollow body flutter kicks

II) 3 rounds for time ***courtesy of mainsite

  • 800m run
  • 25 toes to bar (scaling can include kipping strays legs to above parrallel with the ground
  • 25 deadlifts (225,155)***75 total dead lifts, newer athletes or experienced athletes with poor pulling mechanics need to scale this load down to avoid tightening, straining, or injuring your low back.


CategoryDaily WOD, WOD Blog
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