WOD: Deadlift 5×2 + Ainsley House — Burpee, Wall Ball
Wednesday, May 20, 2026 | CrossFit MYO, San Jose CA
The Workout
Deadlift 5x2
Deadlift for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps
Score type: Load
Ainsley House
25 Bar Facing Burpees 75 Wall Balls 25 Bar Facing Burpees
What Makes This Workout Effective
Today’s For Time workout pairs heavy posterior chain loading with high-volume metabolic conditioning. The deadlifts build raw strength and structural integrity, while the burpees and wall balls spike the heart rate to improve anaerobic capacity and muscular endurance.
Scaling Options
| Level | Deadlift 5×2 | Wall Balls | Bar-Facing Burpees |
|---|---|---|---|
| Rx | Build to heavy (80–90% 1RM) | 20/14 lb to 10 ft | As written |
| Scaled | 60–70% 1RM — prioritize a flat back over load | 14/10 lb to 9 ft | Lateral step-over burpee |
| Beginner | Light load, 5×3 for form — dial in hinge mechanics | 10/8 lb, reduce to 50 reps | Regular burpee, 15 reps each set |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I approach the deadlift loading for the 5x2? A: Aim for a heavy but sustainable load where you maintain a neutral spine; these are strength sets, so leave one or two reps in the tank rather than hitting absolute failure before the conditioning starts.
Q: How do I scale the wall balls if 75 reps feels overwhelming? A: Reduce the ball weight or lower the target height to maintain a consistent pace and ensure you aren’t sacrificing squat depth as fatigue sets in.
Q: I’ve never done a “Bar Facing Burpee,” what does that mean? A: Simply perform your burpee and jump laterally over your barbell before starting the next rep; it’s a great way to add a dynamic element to a standard burpee!
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136