Workout Description

Why This Workout Is Very Hard

315/225 lb deadlifts are near-maximal for the average CrossFit athlete, and 36 total reps at that load is brutal. The descending rep scheme offers slight psychological relief but no real recovery. Box jumps compound leg fatigue and demand explosive power when the posterior chain is already taxed from heavy pulls. Grip, lower back, and lungs all hit their limits simultaneously, pushing this well beyond Hard.

Benchmark Times for Durrell Pearsall

• Elite: <2:50
• Advanced: 3:20-4:00
• Intermediate: 4:50-6:00
• Beginner: >15:30

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 315/225 lb deadlifts are heavy loads requiring significant force production. While not true 1RM efforts, these weights demand near-maximal strength output, especially in later sets under fatigue.
• Power (7/10): Box jumps are inherently explosive, requiring maximal lower body power each rep. Heavy deadlifts also benefit from explosive hip extension. The combination creates a strong power demand throughout the workout.
• Stamina (6/10): 36 total deadlifts and 36 box jumps at heavy loads demand meaningful muscular endurance, especially in the posterior chain. The descending format provides slight recovery but cumulative fatigue is real.
• Speed (5/10): For Time format incentivizes fast transitions and quick cycling, but heavy deadlifts naturally limit bar speed. Athletes must balance urgency with technical control, creating a moderate speed demand.
• Endurance (4/10): The descending rep scheme (18-12-6) keeps total volume moderate, creating some cardiovascular demand but not a sustained aerobic challenge. Heavy deadlifts limit continuous movement and elevate heart rate significantly.
• Flexibility (3/10): Deadlifts require basic hip hinge mobility and hamstring flexibility. Box jumps need adequate ankle and hip range of motion. Neither movement demands extreme mobility or unusual positions.

Movements

• Deadlift
• Box Jump

Scaling Options

Weight: Scale deadlifts to 225/155 lb (roughly 70% of Rx) for athletes who can move the load safely but struggle with volume, or 185/135 lb for those newer to heavy pulling. Box height: Scale to 24/20 in or substitute step-ups for athletes with jump anxiety, Achilles concerns, or poor landing mechanics. Volume: Reduce to 15-10-5 reps for athletes who would exceed 12-15 minutes at Rx volume. Movement substitution: Replace box jumps with broad jumps or jumping squats if no box is available or if the athlete has knee/ankle limitations.

Scaling Explanation

Scale the weight if your 1RM deadlift is under 400/285 lb — the Rx load should feel heavy but manageable for sets of 6-10 unbroken reps when fresh. If your lower back rounds significantly under load or you cannot maintain a neutral spine, reduce weight immediately — this is non-negotiable for safety. Scale box height if you are hesitant or fearful at the jump — hesitation kills intensity and increases injury risk. The goal is to finish in 5-10 minutes with a true sprint effort. If you're looking at a 12+ minute grind, reduce load or reps to preserve the intended stimulus. Prioritize technique on deadlifts above all else — a pulled back is not worth the Rx label.

Intended Stimulus

This is a sprint-style workout targeting 5-10 minutes of high-intensity effort. The descending rep scheme (18-12-6) is designed to feel like a freight train — heavy and demanding early, then building speed as fatigue accumulates and reps drop. The primary challenge is strength-meets-conditioning: the deadlift load is significant enough to demand respect, while the box jumps keep the heart rate spiking between pulling sets. Expect short burst power with a heavy strength tax. Athletes should feel like they're working near their limit the entire time, not pacing for survival.

Coach Insight

The descending rep scheme is your friend — use it mentally. Attack the round of 18 with controlled aggression, not reckless speed. On deadlifts, consider breaking the 18 into two sets (10-8 or 11-7) before you feel like you need to — touch-and-go is efficient but grip and lower back fatigue fast at this load. Singles are a trap early; they slow you down more than you think. Transition immediately to box jumps and use the jump as active recovery for your pulling muscles — stay tall, land soft, and step down to protect your Achilles. The round of 12 is where most athletes blow up mentally — push through it knowing the 6-rep finisher is right there. On the final round of 6, go unbroken on both movements if at all possible. Common mistakes: rounding the lower back on deadlifts when fatigued (reset your hips and brace hard every rep), bouncing the bar sloppily, and wasting time between movements. Keep transitions under 10 seconds.

Benchmark Notes

18-12-6 deadlifts at 315/225 lb and 30/24-inch box jumps: 36 of each. 315 lb is near an average athlete's max, so L5 (6-7:30) deadlifts singles. L10 (under 2:50) touch-and-goes the deadlifts and rebounds the box jumps.

Modality Profile

Two movements: Box Jump (Gymnastics - bodyweight) and Deadlift (Weightlifting - barbell with external load). 1 G + 1 W = 50/50 split.

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