WOD: Tamales + Deadlift 5x4 — Chipper Conditioning
Wednesday, May 6, 2026 | CrossFit MYO, San Jose CA
The Workout
Strength: Deadlift 5x4
Deadlift for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps
Score type: Load
Tamales (For Time)
30 Russian Kettlebell Swings (32/24 kg) 30 Box Overs (24/20”) 30 Sumo Deadlift High Pulls (95/65 lbs) 30 Front Squats (95/65 lbs)
What Makes This Workout Effective
Today is a two-phase session with a clear purpose: load the posterior chain first, then condition it under fatigue.
The Deadlift 5x4 builds absolute strength without burning out the central nervous system. Five sets of four reps at near-maximal load means you’re developing raw pulling power — the same pattern that drives every other movement in Tamales.
Tamales is a hip-dominant chipper. Russian Kettlebell Swings load the hinge. Box Overs keep the heart rate climbing. Sumo Deadlift High Pulls combine the pull and the shrug into one explosive rep. Front Squats finish the piece when your legs are already compromised.
The order isn’t random. Each movement compounds on the fatigue from the last. The deadlifts were your preview — Tamales is the test.
Pacing strategy: The RKBS will feel easy at the start. That’s the trap. Set a pace you can sustain for 15-20 unbroken reps and hold it. Athletes who go unbroken on the swings often collapse on the SDHP. Break the front squats into sets of 10 before you need to — don’t wait until failure forces the rest.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | As written: 32/24 kg KB, 24/20” box, 95/65 lbs barbell |
| Intermediate | 24/16 kg KB, 20/16” box, 75/55 lbs barbell |
| Beginner | 16 kg KB, step overs, 45/35 lbs barbell or PVC for movement practice |
Coaches will help you find the load that keeps you moving. The goal is consistent reps, not grinding halts.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Hip activation, KB swing mechanics, box step practice |
| Strength | 20 min | Deadlift 5x4 — build to a heavy working load |
| Tamales | ~15-20 min | Chipper for time |
| Cooldown | 10 min | Hip flexor stretch, hamstring work, breathing reset |
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136