CrossFit Affiliate Programming Workout of the Month: January

January 16, 2023 by
Photo Credit: Instagram @crossfittraining
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The Morning Chalk Up and CrossFit Affiliate Programming (CAP) team have partnered to bring you a workout of the month, every month. Each time you’ll get the full workout with scaling options, class plan, video links and coaching notes for the day.

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CAP Workout 23114


3 rounds for time:

40/30 calorie row

20 deadlift (225/155 pounds)

10 burpee pull-ups

– Rest 1:00 between rounds.


3 rounds for time:

30/21 calorie row

20 deadlift (155/105 pounds)

10 burpee pull-ups

– Rest 1:00 between rounds.


3 rounds for time:

21/15 calorie row

20 deadlift (75/55 pounds)

10 burpee jumping pull-ups

– Rest 1:00 between rounds.

CAP Class Overview and Coaches Guide Video

Coaching Tools and Demo Videos:

Stimulus and Goals:

  • Overview
    • Time | 15:00
    • Loading | ⅖
    • Skill | ⅖
    • Volume | 3/5
  • Intended Stimulus
    • 4:00-6:00 per round.
    • Use a deadlift weight that you can lift for sets of 7 or more reps without rest.
    • Complete the burpee pull-ups in around 1:00.
    • Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Today, jumping into the pull-up is considered scaling.
  • Coaching Goals
    • Avoid scaling athletes if they can finish the first round in under 5:00.
    • Maintain the burpee pull-up reps even for scaled athletes. Instead, scale the difficulty.
    • Teach athletes how to cycle the deadlifting bar without losing the lumbar curve.
    • Save 5:00-7:00 for the post-workout sit-ups and stretching before ending the class.

Scaling Options:

  • Overview
    • This workout should slow athletes down in rounds 2 or 3, but no round should take longer than 6:00.
    • Maintain the volume on the deadlifts and burpees, scaling the difficulty or loading instead.
    • Scale the height of the burpee bar for the pull-ups or allow athletes to jump into the pull-up.
    • Scale the row calories to no less than 21/30.
    • Maintain the row calories if athletes can complete them in under 3:00.
  • Movements
    • Row | 30/21 calories, 3:00 max calories
    • Deadlift | Reduce loading
    • Burpee pull-ups | Reduce pull-up bar height, burpee + jumping pull-ups


  • Limitations
    • Partner option:
    • 6 rounds for time each, with a partner:
    • 20/15 calorie row
    • 10 deadlifts (225/155 pounds)
    • 5 burpee pull-ups
    • One person works while the other rests.

Detailed Class Plan:

  • Whiteboard Brief | 4:00 Minutes
  • Target time | 4:00-6:00 per round
    • Set yourself up to maintain a quick pace throughout each round, even if you slow down across the entire workout.
    • The 1:00 rest will not allow for full recovery, but it will allow you to adjust your rowing pace and overall rep strategy.
    • Row at a pace that allows you to finish quickly and immediately come off of the rower and start your deadlifts.
    • The deadlift weight should allow you to complete consecutive sets of 7+ reps with :10-:20 rest in between sets.
    • Post-workout focuses on core work. Perform 50 sit-ups as quickly as possible, and then the remaining 50 slowly, without the assistance of your arms.
  • General warm-up | 9:00 minutes
    • Goals
    • Equipment: barbell, rower, and a pull-up bar.
    • Partner athletes up to implement the partner rowling warm-up.
    • If you don’t have enough rowers, have athletes alternate :30 of a movement while their partner rows, bikes, skis, or runs.
    • While athletes are on the rower, focus on helping athletes keep the chain level.
  • Partner rowling warm-up
    • Teams of two: Athletes alternate work and rest.
    • Teams of three: One athlete rows, one athlete rests.
  • On a 6:00 Clock:
    • Teams who complete the most 100-m intervals win.
    • Partner A: Rows to 100-m. For every meter Partner A rows under or over 100-m, BOTH partners must perform that many reps of a penalty movement.
    • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
  • Suggested Penalty Movements
    • Barbell deadlifts
    • Scap push-ups
    • Scap pull-ups
    • Push-ups or knee push-ups
  • Specific warm-up | 18:00 minutes
    • Goals
    • Equipment: boxes for assisted jumping pull-ups.
    • Review the deadlift and the burpee pull-up.
    • Build the burpee pull-up scaling options into the progression.
    • Give athletes 8:00 to build up to the workout deadlift weight.
    • Allow athletes to move independently through the loading and burpee pull-up practice.
  • Deadlift and burpee pull-up review | 10:00 minutes
    • 3-5 coach-led reps + 3-5 athlete-led reps at each deadlift progression.
    • Focus on the consistency of the deadlift setup and pushing the hips back on the way down.
    • Have athletes move for set seconds instead of reps during the burpee pull-ups.
  • Progression/Focus: Deadlift
    • Deadlift // heels down, chest up, shoulders slightly in front of the bar
    • Deadlift // push the hips back, keep heels down
    • Light deadlifts // pause at the top and practice tapping the bar to the ground, then quickly standing
  • Progression/ Focus: Burpee pull-ups
    • Burpee-to-target // Jump and hang from the pull-up bar
    • Burpee + jumping pull-up // Use a low bar and jump into the pull-up
    • Burpee + box-assisted pull-up // Perform the burpee, then step to the box for the jumping pull-up
    • Burpee pull-ups // Start from a hang and then begin the kip for the pull-up
  • Loading and movement prep | 8:00 minutes
    • Athletes should have a moderate load to cycle for 7+ reps throughout the workout.
    • 4 sets:
    • 5 deadlifts (increase weight each set)
    • 2 burpee pull-ups
  •  Break | 2:00
  • Workout | 19:00 minutes
  • Goals
    • Adjust athlete’s paces if they look like they are going too fast to get right on the barbell.
    • Focus on helping athletes improve their deadlift setup.
    • Focus on helping athletes keep their heels down and push their hips back to cycle the deadlifts.
    • Encourage athletes to step back and then step up on the burpee to save energy for the pull-ups and later reps.
  • Look for:
    • Row
    • Bending the knees on the return before the arms extend
    • Whipping the chain up and down
  • Deadlifts
  • Bar away from the shins in the setup
  • Rounded back in the setup
  • Bending the knees first on the descent
  • Cues:
    • Row
    • Slow the return down and punch the arms back past the knees first
    • Hold the hands and arms level throughout the stroke
  • Deadlifts
  • Pull the bar into the shins
  • Pause in the setup and arch the chest up
  • Slow the descent and push the hips back hard while pulling the chest up.
  • Cooldown | 8:00 minutes
  • Goals
    • Give athletes 3:00-4:00 to cool down and clean-up.
    • Review a fast-moving sit-up with an arm throw. Then review a slow sit-up without arm assistance, like a “strict sit-up.”
    • Allow athletes to roll out or practice a sit-and-reach stretch to relax the back and hamstrings.
  • Post-workout
    • Sub 5 sets x :30 of a sit-and-reach stretch if you don’t have the ability to foam roll.
    • 1 set:
    • 100 AbMat sit-ups
    • Perform the first 50 reps as fast as possible.
  • Accumulate
    • 2:00 foam roll lower back
    • 2:00 foam roll upper back

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