Workout Description

Why This Workout Is Hard

A fast couplet with moderate barbell loading and high total volume (150 reps). The deadlift weight challenges posterior chain stamina while box jumps demand repeated explosive efforts. Movement skill is basic, but the density and the long central 21 round create a taxing mid-work effort. Most competent CrossFitters will finish between 8–15 minutes.

Benchmark Times for The Quick and the Dead

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:30
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Posterior chain and calves must handle 75 moderate-load deadlifts and 75 explosive jumps. Expect repeated sets with short rests; muscular fatigue will be the limiter more than pure cardio for many.
• Power (7/10): Box jumps demand repeated explosive hip extension, and efficient deadlift cycling benefits from powerful bar acceleration, especially in touch-and-go sets.
• Speed (6/10): The best scores come from quick transitions, brisk but controlled deadlift sets, and fast rebound or step-down rhythms on the box without unnecessary pauses.
• Endurance (6/10): Sustained breathing and heart rate are required through seven rounds. While not monostructural, the repeated transitions and steady cadence on box jumps create a moderate aerobic demand across 8–15 minutes.
• Strength (5/10): Deadlifts at 205/145 lb require solid baseline strength, especially in the 21 round under fatigue. It’s far from a max, but heavy enough to force smart set breaks for most athletes.
• Flexibility (2/10): Standard deadlift positions and box jump range of motion. No unusual mobility demands beyond maintaining neutral spine, proper hip hinge, and safe landing mechanics.

Scaling Options

Scale to: Deadlift 155/105 lb (or 135/95) • Box step-ups (24/20 in) or lower box (20/16 in) • Reduce to 3-9-15-9-3 at same load/height

Scaling Explanation

Lowering load/height preserves mechanics and pacing, while trimming the ladder to 15 and back maintains the intended stimulus without excessive fatigue or form breakdown.

Intended Stimulus

A breathy, leg-and-back burner that starts snappy, grinds in the 21 round, and rewards athletes who keep moving. You should choose a load that allows sets of 5–10 on the 21 with short breaks. Box jumps stay steady and safe. Aim for relentless pace, minimal chalking, and fast transitions.

Coach Insight

Pace the early rounds and control the 21: break deadlifts before you have to, then speed up on the way back down. One tip: set a fixed box rhythm (rebound or quick step-down) and stick to it—don’t stare at the box. Avoid yanking deadlifts with a rounded back, sloppy rebounds, and long chalk breaks.

Benchmark Notes

Use these time targets to choose a load/height that keeps you moving. If you’re over 20 minutes, the bar is too heavy or you’re resting too long. Advanced athletes should aim for sub-10, while elites can press for 7–8 minutes by smooth sets and fast, safe jumps.

Modality Profile

Even split between weightlifting (deadlifts) and gymnastics (box jumps as a bodyweight skill). No monostructural elements; pacing and cycle speed determine the time spent on each movement across the symmetric ladder.

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