WOD: Floating Deadlifts & Shawn Michaels
Thursday, October 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Floating Deadlifts
5 x 12
Score type: Load
Shawn Michaels
For Time 80 1-Arm KBS (24/16kg) 800m KB Run (24/16kg) 80 1-Arm KBS (24/16kg)
What Makes This Workout Effective
Today pairs a Floating Deadlifts strength block, 5 sets of 12 scored for load, with Shawn Michaels, a for-time workout built around one kettlebell weight (24/16kg). You swing the kettlebell one-handed for 80 reps, run 800m with it, then swing it for 80 more. The swings work your hips, hamstrings and grip, and the run keeps those legs and hands working before the second block of swings.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Floating Deadlifts 5 x 12, then 80 1-Arm KBS (24/16kg), 800m KB Run (24/16kg), 80 1-Arm KBS (24/16kg) |
| Intermediate | Lighter kettlebell for the one-arm swings and the kettlebell run; a lighter load on the Floating Deadlifts |
| Beginner | Two-hand kettlebell swings with a light bell, and a shorter kettlebell run; your coach will set the distance and the swing reps |
FAQ
Q: How should I break up the 80 one-arm kettlebell swings?
A: The programming doesn’t set the sets for you, so choose a number of swings you can repeat without your grip or lower back giving out. Ask your coach before the workout how they want you to split the 80 between hands. Keep the hinge at your hips on every swing.
Q: How should I handle the 800m kettlebell run between the two swing blocks?
A: Pick a pace you can hold for the full 800m, because 80 more one-arm swings come right after it. A steady pace beats a sprint that leaves your grip and breathing worn out before the second block. Ask your coach in the warm-up how to carry the kettlebell.
Q: I’ve never done one-arm kettlebell swings or Floating Deadlifts. Where do I start?
A: For the swing, hinge at your hips, snap them forward and let the kettlebell float up. It should not be lifted with your arm. Start with a light bell and keep your shoulders square. For Floating Deadlifts, which are programmed as 5 x 12 for load, start light and have a coach show you the setup before you add weight.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136