CrossFit Workout: Sunday, March 02, 2025
This high-skill AMRAP tests overhead mobility, pulling strength, and explosive power, demanding efficiency in movement execution.
Movement Analysis:
✅ Deadlifts: Develop posterior chain strength and pulling power.
✅ Bar-facing Burpees: Improve agility, coordination, and cardiovascular endurance.
✅ Pull-ups: Enhance upper-body pulling strength and grip endurance.
Energy System:
🔋 A blend of phosphagen (deadlifts) and glycolytic (burpees and pull-ups), requiring both power and endurance.
Workout Goals:
🎯 Maintain a fast but controlled pace.
🎯 Optimize barbell efficiency for unbroken or minimal-rest deadlifts.
🎯 Use an efficient kip or butterfly technique in pull-ups.
Training Tips:
✔ Keep a strong core and neutral spine during deadlifts.
✔ Pace burpees to prevent burnout before pull-ups.
✔ Control breathing for steady output.
This WOD is a great test of strength, endurance, and movement efficiency under fatigue.
Workout Modifications for Beginner Athletes
🔹 The scaled version ensures accessibility while maintaining the original workout stimulus.
21-15-9:
- Deadlifts (55% of 1RM)
- Step-over Burpees
- Jumping Pull-ups
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.