Warm Up:
On a 5:00 clock:
15 toe-taps to target
10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.)
5 consecutive step-ups/leg
5 jumps to target (medium height)
Specific Warm-Up:
Deadlift review:
1 set:
5 coach-led deadlifts (empty bar)
5 athlete deadlifts
5 coach-led touch-and-go deadlifts (light load)
5 athlete touch-and-go deadlifts
2 sets:
5 coach-led touch-and-go deadlifts (light-moderate load)
5 athlete touch-and-go deadlifts
Box jump-over review:
1 set:
5 box jumps
5 box jump-overs (box facing)
5 box jump-overs (lateral)
WOD:
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (105/155 lb)
Box jump-overs (20/24 in)
Athletes stand at the top of the box and step down.
15 Minute Time Cap
Intermediate:
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (75/115 lb)
Box jump-overs (20/24 in)
Athletes stand at the top of the box and step down.
Beginner:
For time:
2-4-6-8-10-10-8-6-4-2:
Deadlifts (55/75 lb)
Box step-overs (12/20 in)
Athletes stand at the top of the box and step down.
Movement scaling options:
Deadlifts: Load, KB options, reduce the range of motion
Box jump-overs: Height of the box, step-overs
Partner option:
AMRAP 12:
9 deadlifts (105/155 lb)
9 box jump-overs (20/24 in)
– One partner performs a hold while the other works.
Post-workout Skill Work:
4 sets:
:30 side plank/side
1:00 GHD sit-ups