Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
8 Rounds
-6 Barbell Deadlift
-10 Box Jump Over
Suggestions
Men: 155-205# Women: 105-135#
Goal: 8-13 Minutes
Coaches Notes
We want to emphasize a thorough Warm Up today. There is a lot of hip hinging today, so take the additional time and care if needed to make sure you are primed to give this workout your best effort.
For deadlift efficiency, we’re looking for a more balanced distribution of loading between the back of your legs and the entire back. This might mean lowering your hips a little more than you are used to for a traditional deadlift. Taking in deep breaths at the top of each rep will help to create solid tension for your core, and a strong exhale as you stand up for each rep. Choose a weight that allows you to complete unbroken reps for at least the first four rounds. After that, you may need to break them up, but still should be quick sets. These can be completed in 30-50 seconds.
The Box Jumps will be your opportunity to recover while moving through the reps. A step down technique might help you to control your pace, breathing and bring your heart rate down a bit to prepare for your next round’s Deadlifts. The Jump Overs should take another 30-50 seconds.
Make it your aim to get each round done in the 1:00-1:40 range.
CLICK FOR SCALING OPTIONS