Old School


Desmond and Beth deadlifting.

Today’s WOD comes from CrossFit West Santa Cruz trainer Derek Delong. It is a classic example of a heavy WOD favored at the old HQ by some of the trainers, particularly Highbarger and Amundson. A heavy power or Olympic lift is paired with a very explosive gymnastic move such as muscle ups or solar plexus-to-the-bar pullups for low reps. A finisher is often added at the end. Five minutes of back squats with 135# for max reps was a Highbarger special. These WODs were some of my personal favorites and I draw upon them often in my own programming.


10, 8, 6, 4, 2

Deadlift 1 1/2 BW

5, 4, 3, 2, 1

Muscle Up (sub chest-to-bar pullups if you can’t do muscle ups; really try to get high on each pullup)

Do 10 deads and then 5 muscle ups, 8 deads and then 4 muscle ups and so on.

Finish with 400 meters of full squat clean and throw with a heavy d-ball, something upwards of 50 or 60#.