Warm Up
5 Minute Row/Bike
Then...
-10 Good Mornings
-10 Box Step Ups
-10 Deadlift ( empty barbell/ shin height)
THEN:
Load up some weight on the barbell and slowly/ carefully build up to your working weight for the WOD. Focus of form first! DO NOT give up form for a heavier weight!
WOD:
4 Rounds For Time:
-15 Barbell Deadlifts
-20 Box Jumps
-Run/ OR Row 400 Meters
Suggested Weight
Men: 155-185# // 20-24″ Box Women: 105-125# // 16-20″ Box
Score: Total Time
Goal: 14-20 Min
COACHES NOTES
To hit the goal, you’re looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn’t light up on the run. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Push hard on the runs, especially the last one!
BARBELL DEADLIFT
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.
CUSTOMIZATION
Lighter weight
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don’t have something to jump ON – find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
Rowing…
OR..
2 minutes of: Double/Single Unders Low Step Ups
Mountain Climbers
Toe Taps to a Low Target