Warm Up
500 Meter Row
For 5 Minutes continuously repeat:
-5 Good Mornings with empty barbell
-5 Air squat jumps
Then 500 Meter Row
WOD
12 Minute EMOM
-4 Heavy Deadlifts
-4 Seated Box Jumps
* Goal: Solid and safe movement, but heavy. Challenge yourself on the box
Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Complete both movements on each minute.
There is quite a range as far as the deadlift loads go. You’ll want to choose a load that feels very heavy but that you can do unbroken and without compromising your form. Very important to keep the spine neutral for these!
Most likely the loads will be somewhere between 105-155lbs for women and 155-225lbs for men. If you need to go lighter, by all means go lighter!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For seated box jumps, we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates – or whatever you can to make that happen.
Root heels down about hip width apart. You need to be completely sitting – with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position! Think of exploding UP and then pulling the knees up FAST!!
The box you jump onto should be 16-20″ for Women and 20-24″ for men. Go with a height that allows you to be explosive and get a good quality rep.
Be careful!
If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.