Warm Up:
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Specific Warm-Up:
3 sets:
5 deadlifts + hang power clean into 5 front squats
Add weight each set to work to workout weight.
WOD:
AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
Intermediate:
AMRAP 12:
1 deadlift (65/95 lb)
1 front squat (65/95 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
Beginner:
AMRAP 12:
1 deadlift (55/75 lb)
1 front squat (55/75 lb)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.
HOME WOD:
Equipment:
AMRAP 12:
1 DB deadlift
1 DB front squat
1 jump to, or over, an object (hip height)
– Add 1 rep to each movement after completing a full round.
– Use two DBs.
Bodyweight:
AMRAP 12:
1 sit-up
1 air squat
1 jump to, or over, an object (hip height)
– Add 1 rep to each movement after completing a full round.
Movement scaling options:
Deadlift: Load, sumo deadlift, DBs
Front squat: Load, reverse front rack lunges, DBs
Box jump: Height, high step-ups
Alternate Workout:
AMRAP 12:
1 DB deadlift (35/50 lb)
1 front squat (35/50 lb)
1 shuttle run
– Add 1 rep/run to each movement after completing a full round.
– 1 shuttle run = 25 ft/8-m.
Post-Workout Skill Work:
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.