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STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Deadlifts. In Part 2 athletes will complete an ascending ladder of Deadlifts and Toes to Bar with the same row before each round. The workout will start with a 200/150 Meter Row then athletes will complete 1 Deadlift and 1 rep of Toes to Bar. Then the same row again, 200/150 Meters, and athletes will add a rep for 2 Deadlifts and 2 Toes to Bar. Repeating that until the last round athletes will finish with a 200/150 Meter Row, 10 Deadlifts and 10 Toes to Bar.

STIMULUS: “Pressed for Time” is a Threshold workout.

STRATEGY: Each 200/150 Meter Row should be completed in 1:00 or less. 10 Deadlifts should be completed when tired in under 1:00, 10 Toes to Bar should also be completed in under 1:00. Every set before those should be even quicker, averaging about a rep every 3-4 seconds.

SCALING: Athletes should choose a distance for the row that they can complete in under 1:00. Athletes should choose a weight for the Deadlift that they could do the round of 10 in 2 sets or less. Athletes should choose a variation of Toes to Bar that allows for them to complete the round of 10 in 3 sets or less when tired.

SCORING: In Part 1 athletes’ score will be the heaviest weight they use for a working set. In Part 2 athletes’ score will be the time it takes them to complete the workout.


-Come out slow knowing over half the work is in the last 4 rounds

-Break strategically to save the grip


Deadlift (Heaviest weight)


“Inside Joke” (Time)


200/150 Meter Row

1 Deadlift

1 Toes to Bar

200/150 Meter Row

2 Deadlifts

2 Toes to Bar

200/150 Meter Row

10 Deadlifts

10 Toes to Bar

18 min Time Cap

Subs-150m Run or 400/300m Bike



50-59-155/105#, Hanging Knee Raises

60+135/95#, Sit Ups

Basics-6 to 1, light DL and Sit Ups