You are here for the workouts, so I will not have you go through endless “how to” and “why” paragraphs about the deadlift. However, if you are interested in some more information you will find everything below the wods.
If you have never done deadlifts before, please seek advise from a fitness professional who teaches you proper form and technique! The deadlift is a great exercise, but it must be performed correctly!
So here we go:
11 Crossfit Deadlift Workouts
One of our athletes found this workout on the internet and we gave it a try. What can I say? We loved it so much that we have to share it with you…
This workout might not look intimidating at first, but you will soon feel the burn! The magnificent seven has become quite popular and is one of the most challenging deadlift workouts Crossfit has to offer.
The Magnificent Seven
Perform seven rounds “for time” which basically means: go fast, but always keep proper form! Your final score is calculated by the number of total rounds you did and the overall time.
- 7 deadlifts
- 7 kettlebell swings
- 7 weighted pull-ups
- 7 spiderman planks
- 7 thrusters
- 7 deadlifts
- 7 box jumps
Cpl Donald M. Marler
The next one is a hero workout! This means this wod is dedicated to a fallen member of the armed forces. Performing a hero wod also means honoring the person that this wod stands for.
With that information in mind, you should grind through the workout once you have started it.
In addition, this wod is a chipper workout which means that you have a large number of different movements and exercises and you have to work through the list, finishing each exercise before moving on to the next one.
Once again, perform the following exercises “for time”:
- 66 Deadlifts 110 lb
- 66 Box jumps
- 66 Kettlebell swings
- 66 Knees to elbows
- 66 Sit ups
- 66 Pull ups
- 66 Thrusters 55lb
- 66 Wall ball shots 20 lb
- 66 Burpees
- 66 Double unders
Tip: you have a lot of repetitions to do! Choose your weights wisely! The weights listed are meant for elite athletes – so you should scale the weights according to your personal level!
A classic Crossfit deadlift workout that is performed for time. This time you will be granted a time cap of 20 minutes. So give it all during these 20 minutes! The weights are “RX”-weights which means they are meant for elite Crossfitters. Scale the weights to your personal fitness level!
Always make sure to keep good form!
- 25 Deadlifts (135/95)
- 50 Double Unders
- 50 Sit-ups
- 20 Deadlifts (155/110)
- 40 Double Unders
- 40 Sit-ups
- 15 Deadlifts (185/130)
- 30 Double Unders
- 30 Sit-ups
- 10 Deadlifts (225/155)
- 20 Double Unders
- 20 Sit-ups
- 5 Deadlifts (255/180)
- 10 Double Unders
- 10 Sit-ups
Death by Deadlifts
Death by Deadlifts requires you to load your barbell with 60% of the weight that you could lift in your one rep max. Use this weight for your workout.
See how far you get! Have fun!
The “death by” workouts follow the same pattern: you perform one repetition in the first minute, two reps in the second minute, three reps in the third, and so on until you have reached a number of reps that can not be performed any more within a minute.
As this is a so-called “EMOM” (every minute on the minute), you always start your next round at the beginning of the next minute.
Oh – the Crossfit girl workouts! Every experienced Crossfitter knows that these are usually the hardest workouts. Diane is no exception to that!
For time, complete 21-15-9 reps of:
- Deadlifts (225lbs for men, 155lbs for women)
- Handstand push-ups
If you want to scale handstand push-ups, you can do so by doing either pike push-ups or seated dumbbell presses instead.
This is another hero wod in memory of U.S. Army Specialist Donald L. Nichols.
Complete 21-15-9-9-15-21 reps for time:
- Deadlifts (225lbs for men, 155lbs for women)
Scale your weight for the deadlifts as needed!
NFL player Pat Tillman joined the army in 2002. Sadly he perished in Afghanistan during a tour of duty. Let us honor Pat by performing this absolutely crushing workout.
The combination of lifting a heavy weight and starting into a sprint right thereafter is devastating for most people. Once you return from your sprint, you will perform pull-ups while still out of breath and with your heart racing.
But hey! We got good news too: you will get a 45-second break before heading into the next round! Isn´t that great?
For time, perform:
7 Rounds of:
- 7 Deadlifts 315/220 lbs
- 200m Sprint
- 15 Pull-Ups
- 45 Second Rest
This is a 7-minute AMRAP (as many rounds as possible). Doesn´t sound too bad, does it? Come on! It´s only seven minutes!
You´re in? Well, then prepare for the worst seven minutes of your life!
Perform as many rounds as possible within seven minutes:
- Start with Wall balls (20/14 lb)
- Once the first minute is over, perform 5 deadlifts (225/155 lb) and continue with wall ball shots
- At the beginning of every minute perform 5 deadlifts and then finish the minute with wall ball shots.
Your score is calculated by the total number of combined reps (deadlifts and wall balls).
Firefighter Henderson who died 9/11/2001 has a hero wod dedicated to him and you should definitely give this wod a try!
For Time, perform:
- 20 Deadlifts (225/135 lb)
- 500 meter Row
- 10 Deadlifts (275/185 lb)
- 500 meter Row
- 5 Deadlifts (315/225 lb)
- 500 meter Row
Don´t get fooled by the row being “only” 500 meters! Find a pace that is challenging, but doesn´t burn you out! A good pace is somewhere between 1:40 and 1:55 minutes for most average Crossfitters like me. If you can go faster, please do so…
The weights for the deadlifts keep increasing – so does the burning sensation throughout this workout. Don´t forget to scale the weight to your fitness level!
The Quick and the Dead
Somebody recommended this one to us and we loved it. So we believe, you will love it too… Why? Because of that nice feeling of achievement once the grind is over.
This is a rather long workout, so don´t rush it in the beginning!
Perform 3 deadlifts and 3 box jumps, then 9 deadlifts and 9 box jumps, etc… – you get the point. This is a classic pyramid workout.
- Deadlifts (205/145 lb)
- Box Jumps (24/20 in)
Your score is the time you need to finish this workout.
We will finish this list with one last hero wod – “Sham”. Air Force Staff Sgt. David “Sham” Wieger served and died in Iraq in 2007 after his vehicle was destroyed by an IED.
Give him the honor he deserves by finishing this wod at least once.
7 Rounds For Time
- 11 Deadlifts (bodyweight)
- 100 meter Sprint
Score: the time you need to finish this workout.
Crossfit and Deadlifts - a deep love
Crossfit and the Deadlift
Crossfit loves the deadlift – there is no question about that! You will find tons of Crossfit workouts that include deadlifts and there is a reason why deadlifts are so popular.
Crossfit embraces the deadlift so much because this exercise fits neatly into the overall Crossfit concept of preparing your body for everyday challenges. And the deadlift is exceptionally good at working towards that goal!
The deadlift is a great and challenging full-body exercise already when done as a stand-alone exercise.
All Crossfit athletes have done deadlift workouts in different variations already and in fact, I have yet to meet a fellow athlete who complains about the deadlift.
It´s not an exercise like the burpee that makes people go “oh no – not that again…”
Instead, the deadlift is an exercise that provides a sense of accomplishment, satisfaction, and strength to those who do it properly.
The deadlift is a compound movement that involves multiple muscle groups, which makes it an effective way to build overall strength and power.
Whether you’re looking to increase your muscle mass, improve your athletic performance, or simply become a stronger person, incorporating deadlifts into your Crossfit routine can help you achieve your goals.
Deadlifts can be modified to accommodate all levels of fitness, from beginners to experienced athletes.
There are various deadlift variations, such as the traditional deadlift, sumo deadlift, and trap bar deadlift, so there is something for everyone.
One of the great things about deadlifting is that it can be done with a variety of equipment, including a barbell, kettlebells, dumbbells, and sandbags.
This means that you can easily switch up your routine and target different muscle groups, making deadlifts a versatile exercise that never gets boring.
Deadlifts are a staple exercise in Crossfit for good reason. They provide a full-body workout, help build strength and power, and can be adapted to suit your fitness level and goals.
Now spice up a deadlift workout with other movements and you will get a super-tough Crossfit WOD that will make you peg for mercy.
Are you up for a major challenge? Then let´s dive right into our selection of the toughest Crossfit deadlift workouts…
How to do the Deadlift
When it comes to deadlifting, one thing you gotta keep in mind is proper form. Don’t be afraid to ask for help from a trainer or spotter if you’re not sure.
Start with a lighter weight and focus on technique, then gradually add more weight as you get the hang of it.
Before you start deadlifting, make sure you warm up with some light cardio and dynamic stretching to prevent injury.
And don’t be afraid to ask for a spotter’s help if you need it – deadlifting is a tough exercise, and it’s okay to ask for assistance.
How to Deadlift
- Your stance should be about hip-width, with maximum shoulder width apart.
- Lean forward and grip the bar about shoulder-width apart.
- Get into a squat position with your shoulders slightly in front of your knees and your hips lower than your shoulders but above your knees.
- Make sure that your weight is distributed evenly and find your balance. You should not feel extra pressure on your toes or your heels.
- Take one big breath, tighten your core, your arms, your latissimus muscle, and chest muscles.
- Keep your back straight all the time!
- Now “push away” the floor with your feet and simultaneously raise your hips and shoulders.
- Once your legs are straight, push your hips forward and finish the full extension of your hip and knees.
- The bar should move as close to your body as possible and in a straight line.
How much weight should I deadlift?
Choosing the right weight is a tricky thing for most beginners. Conveniently there is a set international standard for deadlifting:
Keep in mind: this is a one rep max (one repetition maximum) weight guideline!
Do not try to use these weights for a full deadlift workout like our listed workouts above.
- Versatile and effective exercise for building overall strength
- Can be done with various equipment and modified for different fitness levels
- Focus on proper form to prevent injury
- Start with lighter weights and gradually add more weight
- Good technique and posture are crucial for safe and effective deadlifting
- Warm up before performing any challenging exercises
- Don’t hesitate to ask for assistance if needed
- Incorporating deadlifts into your Crossfit routine can help reach fitness goals
- Dedication and commitment are key to success.