March 12th


Download the week

"Mr. Joshua" 

5 Rounds For Time: 

400 Meter Run

30 Sit-ups* 

15 Deadlifts (250/165)

Time Cap: 30 Minutes 

* AbMat For Classes, GHD For Open/Games 


KG | (113/74)


4 Rounds For Time:

20 Shuttle Runs (25ft Down & Back = 1 Rep)

15 Toes To Bar

10 Deadlifts (315/225)

Rest 1:00 Between Rounds

Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview


We have a long, grindy piece today with this hero workout. We want athletes moving steadily on the run and sit-ups and then choosing a weight on the deadlift they can complete in no more than 3 sets. This is a repeat workout from 8/19/23.


Total time. If capped, add :01 for every missed rep.


Run | 2:15 or less.
Sit ups | 1:30 or less.
Deadlifts | 70% or less. 3 sets or less. :45 or less. 

The One | Teaching Focus

Push the earth away 
On the deadlift our focus is to stand the barbell up by pressing the legs into the ground rather than pulling the barbell with the upper body or lower back. Cue “press your heels into the ground” Cue “push the earth away”


400m Run
Reduce Distance
500m/400m Row
400m/300m Ski
1000m/800m Bike
300m Air Run

Sit ups
Reduce Reps
Weighted Sit-Ups

Reduce Reps
Reduce Loading
Sub Dumbbells


“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Team Mr. Joshua"
5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
15 Deadlifts (Each)

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • Get out barbells & abmats
  • Down dog to up dog 
  • Spiderman and reach
  • Samson stretch Right
  • Samson stretch left 
  • Down dog w/ foot pedal
  • Quad pulls 
  • Cossack squats 
  • Abmat sit ups 
  • 200m run 

CT Barbell Flow :15-:20 each

  • Goodmornings
  • Back Squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats

Specific Warm-Up
(9-19 minutes)

Deadlift | tell, show, do, check 

  • Establish stance, grip, & set up 
  1. Bar over middle of foot
  2. Bar in contact with shins 
  3. Shoulders over bar 
  4. Eyes forward
  • 5 Cued reps hips to above knee
  1. Hips back first in the descent
  2. Bar close
  •  5 Cued reps above knee to mid shin 
  1. Knees out of the way 
  • 5 Cued reps mid shin to standing 
  1. Driving with the legs, pressing heels into the ground
  2. Shoulders and hips rise together until bar passes knee
  • 5 Lightweight cued reps 
  1. Focus on pushing the earth away to stand the barbell up 
  • 5:00 To build to workout weight


  • N/A

(19-25 minutes)

Practice Round 

  • 200m Run
  • 5 Sit ups
  • 5 Deadlifts


Workout adjustments if needed

(25-55 minutes)

Look For

  • Deadlift
  1. Flat back.
  2. Emphasize a neutral spine throughout the lift. The back should maintain its natural curvature, and athletes should avoid rounding or hyperextending the spine.
  • Run
  1. Pacing.
  2. Pay attention to whether athletes are completing the run within the suggested time domain. Encourage modification for remaining rounds if necessary. 
  • Sit ups
  1. ROM.
  2. Athletes' shoulders should be in contact with the ground and then pass through their hips each rep.

  •  Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

5 Rounds For Time:
400 Meter Run
30 Sit-ups
25 DB Deadlifts


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

How does an echo start?With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads.

Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

After Party

2 Sets
50’ Double DB overhead carry
25’ Single DB OH walking lunge right
25’ Single DB OH walking lunge left

Have questions?

Reach out!

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