WOD: Saturday 251115
CrossFit Sanctify Blog
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• Coaching Brief & Class OverviewToday’s workout, “Fight for Your Right,” is a true partner test of grit, coordination, and communication. This chipper layers volume across multiple movement patterns — hinging, pulling, pressing, and jumping — with steady upper-body fatigue and mental endurance as the main challenges. The goal is for partners to work in sync, splitting reps strategically and keeping transitions tight. The opening wall walks and pull-ups will demand shoulder control and patience, while the middle of the workout with deadlifts, box jumps, and kettlebell swings becomes the grind where pacing and breathing rhythm matter most. Encourage athletes to move deliberately, manage grip, and focus on teamwork. This is a long, challenging workout that should leave the class feeling accomplished and connected.metcon: “Fight for Your Right”For Time: w/a Partner100 Double Unders30 Wall Walk50 Pull-Ups70 Deadlifts90 Box Jump Overs70 Russian Kettlebell Swings50 Pull-Ups30 Strict Handstand Push-Ups100 Double UndersWall Walk: 10inBarbell: 225/155, 102/70kgBox Height: 24/20inKettlebell: 70/53lb, 32/24kgPartition Reps as desired between partnersAccessories:Upper Body Pulling Strength + Shoulder HealthFor Quality4 Sets-Max Chin Over Bar Hold8 Pendlay Rows, Heavy6 Dumbbell Cuban Rotations, Light Load Smooth TempoMaintain unbroken dead hangs today, adding a light load if you can.
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